Deep Squats are a powerful calisthenics exercise that targets the entire lower body, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and improving flexibility in the hips, knees, and ankles. By lowering your body into a deep squat position, this exercise helps to build strength, increase mobility, and enhance overall lower body endurance.
How to Perform:
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Engage your core by pulling your belly button towards your spine, and keep your chest up and your back straight throughout the movement.
- Begin the squat by pushing your hips back as if you’re sitting in a chair, while bending your knees and lowering your body as deep as possible, aiming to bring your hips below knee level.
- Keep your weight in your heels and your knees tracking over your toes as you lower down.
- Pause briefly at the bottom of the squat, ensuring that your thighs are parallel to or lower than the ground, depending on your flexibility and comfort.
- Push through your heels to rise back up to the starting position, fully extending your hips and knees at the top.
- Repeat the movement, focusing on maintaining a controlled pace and proper form.
Tips:
- Keep your chest lifted and avoid rounding your back as you lower into the squat.
- Make sure your knees do not collapse inward; they should stay aligned with your toes throughout the movement.
- Breathe in as you lower your body and breathe out as you push back up.
- Start with 2-3 sets of 10-15 repetitions, adjusting the number of reps or adding resistance as your strength and mobility improve.
Deep Squats are an excellent exercise for building strength, improving flexibility, and enhancing overall lower body function. They can be incorporated into a variety of workout routines and are especially effective for those looking to increase their range of motion and develop powerful legs and glutes.
