Deep squat flow

Mobilityeasyrepsno equipment

Slow repetitions from standing down into a full-depth bodyweight squat (hips well below the knees, heels flat) and back up, hands joined palms together in front of the chest.

How to do it

1. Stand with feet shoulder width, toes turned out ~15-30 deg, hands joined palms together in front of the chest (prayer position), elbows down and out.
2. Bend hips and knees together and sink slowly; knees travel forward and out over the toes.
3. Go to full depth: hips below the knees, thighs against the calves/torso, heels stay flat on the floor, chest up with the torso leaning ~30-40 deg forward.
4. Pause briefly, then drive through the whole foot to stand back up fully. Feet do not move.

Muscles worked

adduttori, polpacci, lombari, quadricipiti, glutei

Workouts that use it

• Slow martial-art opening