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Bodyweight Deep Squat
A bodyweight squat to full depth below parallel that targets quads, glutes, and hamstrings to build lower body strength, enhance mobility in hips, knees, and ankles, and improve functional stability.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Lower Back, Adductors, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius, Soleus
Lower Back
5/10Erector Spinae
Adductors
4/10Adductor Longus, Adductor Magnus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out, arms extended forward for balance, core braced.
- Hinge at hips and bend knees to initiate descent.
- Push knees out to track over toes while lowering.
- Descend until hips drop below knees with heels flat.
- Drive through heels to extend hips and knees.
- Return to upright position with neutral spine.
Coaching Tips
Form Cues
- Chest up
- Knees track toes
- Heels down
- Core tight
- Push through mid-foot
Breathing
Inhale as you lower, brace core, exhale forcefully during ascent.
Tempo
3-1-2
Range of Motion
Lower until hips are below knee height, thighs nearing calves, with full foot contact and neutral spine.
Safety
Safety Notes
- Avoid if acute knee or back pain present
- Prioritize pain-free range
- Warm up joints before performing
Spotting
Not required for bodyweight; use support if balance issues.
Common Mistakes
- Knees caving inward
- Heels lifting off ground
- Rounding lower back
- Incomplete depth
When to Avoid
- Acute knee pain
- Lower back injuries
- Hip impingement
Flexibility Needed
- Ankle dorsiflexion to 20 degrees
- Hip flexion beyond 120 degrees
Build Up First
- Basic hip hinge competency
- Familiarity with partial squat form
Also known as
Deep Air Squat, Full Depth Squat, Ass to Grass Squat
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