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Also known as: Bottom of squat rock.

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Technique

  1. Descend into a Deep squat.
  2. Place your elbows or hands inside your knees.
  3. Gently shift your weight from side to side, using your arms to “pry” and open the hips.

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Form tips

  • Keep your heels firmly on the ground.
  • Keep your back as straight as possible.

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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

Ground (standing)
Ground (standing)

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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

e0kf

Prying goblet squat

Novice
e0zu

Wide squat good morning

Novice
w01k

Squat fold

Novice
e02o

Close squat

Novice
w022

Basic Squats plus calves

Intermediate
e0iu

Crouching stance

Novice
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