Deep Squat
The deep squat (Malasana), also known as the deep squat hold or "ass to grass" squat, is a fundamental exercise that promotes flexibility and stability in the lower body. It primarily targets the thighs, glutes, and lower back while also mobilizing the ankles, hips, and knees. This position improves posture and can help prevent back pain. Compared to a regular squat, you remain in the end position of a squat in the deep squat, placing the knees, hips, and lower back in a comfortable and relieving flexion. It is an excellent exercise to improve lower body mobility and serves as a foundation for advanced exercises like Pistol Squats or Goblet Squats.
Deep Squat - the correct execution
- Start in a shoulder-width stance
- Go into a deep squat
- Make sure your feet are completely on the ground
- Shift your body weight on the whole foot
- Push your knees out
- Try to keep your upper body upright
The exercise Deep Squat is intended to be used as a mobility exercise.
Which muscles are trained by Deep Squat?
Primary trained muscles for Deep Squat
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
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Alternative variants of Deep Squat:
Deep Squat Knee Press
Pushing the knees outward enhances the stretch on the inner side of the legs.
Deep Squat Knee Press - the correct execution
- Start in the deep squat position
- Positinion your right shoulder at your right knee
- Grab your left ankle with your right hand
- Push your left knee outward with your left hand
- Push only as far as you feel comfortable with the stretch
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