Deep Squat Stretch
A bodyweight hold in the deepest squat position that stretches hips, ankles, and inner thighs to improve lower body mobility and squat depth; commonly used in warm-ups for better movement patterns.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Quads, Lower Back, Abs, Hip Flexors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Adductors
7/10Adductor Longus, Adductor Magnus
Calves
6/10Gastrocnemius, Soleus
Quads
5/10Rectus Femoris
Lower Back
5/10Erector Spinae
Abs
4/10Rectus Abdominis
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Between holds
How to Perform
Stand with feet shoulder-width apart, toes pointed slightly outward. Lower your hips toward the ground while keeping feet flat.
- Bend at hips, knees, and ankles simultaneously.
- Lower until hips are below knees with chest up.
- Press elbows inside knees to open hips.
- Hold position while breathing deeply.
- Engage core to maintain neutral spine.
- Press through heels to stand up.
Coaching Tips
Form Cues
- Chest lifted
- Knees track toes
- Heels down
- Elbows push knees out
- Core engaged
Breathing
Inhale during descent, exhale to stabilize and hold; breathe deeply and evenly throughout.
Tempo
4-0-2
Range of Motion
Descend until thighs contact calves or maximum comfortable depth with heels flat and knees aligned over toes.
Safety
Safety Notes
- Avoid if acute knee or low back pain
- Progress gradually with limited mobility
- Use support if balance is an issue
- Maintain neutral spine to prevent strain
Spotting
Not required; use wall or counter for balance if needed.
Common Mistakes
- Rounding lower back
- Knees caving inward
- Heels lifting off ground
- Forcing depth into pain
When to Avoid
- Acute knee pain
- Low back injury
- Ankle instability
Flexibility Needed
- Basic hip flexion
- Ankle dorsiflexion to allow heel contact
Build Up First
- Familiarity with squat position
Also known as
Deep Squat Hold, Ass to Grass Squat, Yogi Squat
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