Deep Squat for Beginners and Men | A Step-by-Step Tutorial

No matter your fitness aspirations, every person can benefit from an improved squat technique—it’s the most important of all lower-body exercises. Deep squat will build core and hip strength, improve hip and ankle mobility, and prevent pain or injury in your spine and knees. Squat daily!

Deep Squat Target Areas

HipsCoreAnklesThighs

Deep Squat Benefits

Improves hip power, strength, and enduranceBuilds functional core strengthStrengthens spine and prevents lower-back pain

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Deep Squat – Step 1Deep Squat – Step 2

How to Do Deep Squat

Stand with your feet shoulder-width apart, toes facing straight forward. (It’s okay to angle toes slightly outward at first, if needed.)Slightly arch your lower back. Raise arms to shoulder height, palms facing the ceiling.Keeping your chest upright, slowly lower your hips down and back into a squat until hips are just below the knees. Press down firmly through your heels, the balls of your feet, and your toes. Drive knees outward to engage glutes. Keep arms extended in front of you to maintain balance.Hold the posture, inhaling as you lift the chest and get taller, and exhaling as you sit deeper.

Cues for Deep Squat

Slightly arch lower backKeep chest liftedEngage coreKeep weight back in heels and hipsSqueeze glutes togetherAllow slight arch in backPush knees out, slightly wider than ankles

WHAT YOU SHOULD FEEL

Engagement of glutes, hips, and core

WHAT YOU SHOULDN’T FEEL

Weight shifted forward in knees; if you do, shift weight back into hipsTension in knees; if you do, push hips further back, and squeeze glutes and inner thighs

Deep Squat Pro Tip

Once you are in the squat, lightly press your hands into inner thighs to lift torso away from thighs and push knees outward. This helps strengthen the core more.

Deep Squat Modification

If it is difficult to remain upright while arching your back and squatting, hold on to a sturdy external support, and use Keep weight it to lean back and sit deeper.

Deep Squat Modification

FAQs