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Technique

  1. Stand with feet shoulder-width apart, toes turned slightly out, holding a weight at chest height with both hands cupped around it.
  2. Squat down as deep as possible while keeping the heels on the floor.
  3. At the bottom, rock gently from side to side rolling on your ankles to deepen the stretch and open the hips.
  4. Push through the heels to return to standing.

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Form tips

  • Keep your chest tall and your torso upright throughout the movement.
  • Keep your heels flat on the floor at all times.
  • Use your elbows to actively push your knees outward at the bottom.
Logging: Total weight used.
Risks
  • Avoid rounding the lower back at the bottom of the squat; if this happens, reduce depth until hip mobility improves.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
Flexibility

Primary

  • Glutes
  • Hamstrings
  • Hip adductors
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Kettlebell
Kettlebell

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Appears in

Other disciplines
Joint movements
Kneeextension
Hipabductionextensionflexion
trains stretches

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Regressions

e031

Deep squat

Beginner
e0xp

Deep squat hold

Beginner

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Variations

e17r

Prying squat

Novice
e02o

Close squat

Novice
e0zu

Wide squat good morning

Novice
e11o

Goblet cyclist squat

Novice
e0jq

Goblet squat

Novice
e15l

Zercher deadlift

Novice
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