Supported Deep Squat
The supported deep squat is ideal for practicing the deep squat when mobility is lacking. Limitations in the ankles and hips often make it difficult to keep the heels on the ground. Using a stable object for support helps stabilize the position and gradually improve it.
This variation is especially suitable for beginners, as it promotes mobility and flexibility. Even those who cannot yet perform the deep squat can use this method to slowly increase their range of motion.
Regular practice strengthens the joints and improves mobility in the hips, knees, and ankles—building a healthy foundation for greater freedom of movement.
Necessary equipment
Supported Deep Squat - the correct execution
- Start in a shoulder-width stance
- Go into a deep squat position
- Your feet tend to point forward
- Push your knees outwards
- Pull yourself forward by a post or something similar
- Try to be as upright as possible in the upper body
The exercise Supported Deep Squat is intended to be used as a mobility exercise.
Which muscles are trained by Supported Deep Squat?
Primary trained muscles for Supported 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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Similar exercises to Supported Deep Squat
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 Rotation
The deep squat rotation is an exercise that enhances hip mobility and thoracic spine flexibility. You enter a deep squat and combine this position with an upper body rotation and arm extension. This exercise became well-known through Ido Portal's squat routine and is now a popular mobility exercise in the deep squat position.
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