Deep Squat Stretch Fit Drills Exercise


Stand on a firm underground

Start Position

Stand upright. Feet shoulder width apart or a bit wider. The toes are pointing outwards. Lift the chest up


Bend the hips and knees at the same time. Lower the buttocks downward and back. Keep the chest high and the back straight. Press the knees out keeping them over the feet

Static Position

Lower the buttocks all the way down as far as the current flexibility of the ankles, knees and hips allow. Maintain a perfect posture. Don't allow the pelvis to tilt or the lower back to bend. Keep the chest high. Sink into this position. The goal is to establish a comfort zone at the very bottom. Find out how wide the foot position works best and how far the toes should point outward for you. Use the elbows or upper arms to push the knees outward over the feet. If you tend to lose the balance and fall backward continue to work on the supported deep squat for a while first. Once the position gets pretty stable and comfortable, start shifting the weight from one foot to the other as well as back- and forward


Hold the position for the planned duration


Press the feet into the ground. Keep the chest high and the back straight. Engage the buttocks and leg muscles to extend the hips and legs and push the body back up


Back to the start position. Repeat for the planned number of times


Build up the ankle, knee and hip flexibility needed for the deep squat. Establish a stable comfort zone at the very bottom of the squat movement