Technique
- Go down until your thighs are at a 30° angle from the horizontal.
- Feet stay flat on the ground, with your weight evenly distributed on them.
- Knees stay out: do not let them cave in when you go down, but pull them out with your glutes (butt muscles). They should be aligned with your toes when going forward.
- Ideal feet width and angle depends on your body mechanics - play with different positions to see what works best.
- This is a transition progression towards the Deep squat, which offers more benefits, once you have the strength and flexibility to do it.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Flexibility
Progressions
Half squat
Beginner
View Similar Exercises
View Similar Exercises
Deep squat
Beginner
Squat fold
Novice
Wide squat good morning
Novice
Prying squat
Novice
Close squat
Novice
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