Deep Squat Guide

Exercise Type: Isometric - involves static contractions without joint movement, excellent for building strength and endurance in a specific muscle group.
Targeted Muscle Groups:
- primary: quadriceps
- secondary: gluteal, hip flexors, hips

How to perform?

Stand with feet hip-width apart and lower into a full squat, keeping the back straight and knees tracking over the toes. Sink to the deepest comfortable position and hold. Use a doorframe or pole for support if needed when starting out.

Recommended Volume

2 sets × 2 minutes.

Purpose

The deep squat hold restores the full range of motion at the hips, knees, and ankles that modern sedentary lifestyles erode. Spending time at the bottom builds end-range strength and tissue tolerance across the lower body, decompresses the lumbar spine, and opens the hip flexors and inner groin — directly benefiting low back health and pelvic mobility.

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Variations

This exercise doesn't have any variations