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Bodyweight Kang Squat
Bodyweight exercise combining hip hinge and squat to target glutes, hamstrings, and quads for lower body strength, mobility, and control; effective for building body awareness without equipment.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings, Quads
Secondary Muscles
Obliques, Calves
Popularity Score
5
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
10/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus
Quads
8/10Rectus Femoris, Vastus Lateralis
Lower Back
7/10Erector Spinae
Abs
6/10Rectus Abdominis
Obliques
5/10External Obliques
Calves
3/10Soleus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out, core engaged, shoulders back, and neutral spine. Place hands on chest or at sides for balance.
- Hinge at hips, push glutes back, keep slight knee bend, lower torso to parallel.
- From hinge, bend knees further to lower into full squat with thighs parallel or deeper.
- Reverse squat by pushing hips back, partially straighten knees to return to hinge position.
- Drive through heels, extend hips and knees to stand tall, squeezing glutes at top.
- Repeat with smooth, controlled transitions.
Coaching Tips
Form Cues
- Push glutes back first
- Keep chest up
- Knees track over toes
- Brace core tight
- Squeeze glutes at top
Breathing
Inhale during hinge and squat descent, brace core, exhale during ascent to standing.
Tempo
3-0-2
Range of Motion
Lower torso to parallel in hinge, descend to thighs parallel or below in squat, maintain neutral spine throughout.
Safety
Safety Notes
- Avoid if acute lower back pain
- Master hinge and squat separately first
- Stop if hip or knee discomfort
- Ensure good ankle mobility
- Use reduced ROM if limited flexibility
Spotting
Not required for bodyweight; self-spot by controlling tempo and form.
Common Mistakes
- Rounding back in hinge
- Rushing transitions
- Locking knees
- Letting knees cave in
- Incomplete depth
When to Avoid
- Acute lower back injury
- Hip or knee instability
- Severe ankle mobility limitations
Flexibility Needed
- Hip flexion for deep squat
- Ankle dorsiflexion for squat depth
- Hamstring flexibility for hinge
Build Up First
- Proficiency in bodyweight squat
- Competency in hip hinge pattern
- Core bracing control
Also known as
Kang Squat
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