The deep squat is a fundamental human movement for building lower body strength and mobility. Unlike a standard squat where the thighs stop parallel to the floor, a deep squat requires the hip crease to descend fully below the top of the knees, often reaching a knee angle greater than 120 degrees. This full range of motion heavily engages the glutes, hamstrings, and quadriceps, offering a superior stimulus for muscle development and functional strength. Mastering the proper technique is necessary, as the deep squat demands a coordinated effort from the ankles, knees, hips, and core.
Foundational Stance and Setup
Your feet should generally be positioned slightly wider than shoulder-width, though this can be adjusted based on individual hip structure. A slight toe-out angle, usually between 10 and 30 degrees, facilitates hip external rotation and allows the knees to track correctly over the feet during the descent.
Before initiating the movement, establish tension by bracing the core muscles, similar to preparing for a punch. This abdominal bracing creates intra-abdominal pressure, which helps stabilize the lumbar spine and maintain a neutral back position. The weight should be distributed evenly across the mid-foot, ensuring the heels remain firmly planted and you are not rocking onto your toes or excessively onto your heels.
Executing the Deep Squat Movement
The descent is initiated by simultaneously pushing the hips slightly back and bending the knees. Think of sitting down between your feet rather than sitting backward into a chair, which helps maintain a more vertical torso angle. As you lower your body, actively push your knees outward, tracking them in the same direction as your toes; this external rotation helps engage the glutes and prevents the knees from collapsing inward.
Maintain an upright chest and a neutral spine, keeping your gaze fixed slightly forward to help with torso positioning. Continue to descend until your hips drop below the level of your knees and the back of your thighs make contact with your calves. This deep position is where maximum glute activation occurs.
To begin the ascent, drive upward by pushing through the mid-foot and heels. The goal is to reverse the path of the descent, bringing your hips and shoulders up at the same rate to avoid the hips rising faster than the chest. Exhale as you pass the most difficult point of the lift and return to a fully standing position, resetting the core tension for the next repetition.
Troubleshooting Depth and Form
Achieving full depth is often hindered by mobility restrictions in the ankle and hip joints. Limited ankle dorsiflexion—the ability of the shin to move forward over the foot—is a common culprit that forces the heels to lift or the torso to lean excessively forward. To compensate, elevate the heels slightly by placing small weight plates or a specialized wedge under them, which artificially increases the functional ankle range of motion.
The “butt wink” is a posterior pelvic tilt and subsequent rounding of the lower back at the bottom of the squat. The primary causes are insufficient hip mobility or limited ankle dorsiflexion, forcing the lumbar spine to flex to maintain balance. To address this, try widening your stance slightly; this can accommodate individual hip socket anatomy and allow for greater hip flexion before the pelvis tucks.
If stability is the issue, holding a small weight plate out in front of your chest—known as a counterbalance—can improve form. This shifts your center of gravity forward, allowing you to sit deeper. Regular practice with these corrections, focusing on descending only as deep as you can without the lower back rounding, will gradually expand your usable range of motion.
Next Steps in Progression
Once you can perform bodyweight deep squats with consistent form, you can begin safely adding resistance. The Goblet Squat is the ideal transitional exercise, as holding a single dumbbell or kettlebell against the chest reinforces an upright torso position. The anterior load helps maintain proper spinal alignment and depth while introducing external resistance.
The next step is progressing to the Barbell Back Squat, which allows for greater load. When placing the bar across the upper back, a high-bar position is generally recommended for those prioritizing deep squat form, as it encourages a more upright torso and greater knee travel. Always begin with an empty barbell to practice the new loading position and gradually increase weight only after the technique remains flawless through the full depth.