Deep Squat
These notes combine advice from 26 reviewed passages across 21 workouts.
Overview
Section titled “Overview”A deep squat lowers the hips close to the floor before standing back up. The movement requires balance and active hip involvement rather than leg action alone. [1] [5] [15]
Deep squats can be used for full-depth strength work, bottom holds, mobility drills, and explosive jump variations. [11] [12] [16] [22] [23]
Basic execution
Section titled “Basic execution”Find your balance, lower the hips close to the floor, and use the hips as you stand. Full depth means sitting near the floor rather than stopping at an ordinary squat depth. [1] [5] [15]
Upright setups varied slightly. One used feet slightly apart and turned outward, while another placed them a little wider than shoulder width. Brace the core and travel vertically without shifting forward or backward. [7] [8] [10] [17]
Lower and rise slowly during controlled repetitions. Avoid excessive opening and keep the back from hunching near the bottom. [20] [24]
In a separate slow-rise version, stop before fully locking out the legs and take about five seconds to stand. [21]
Position changes by variation
Section titled “Position changes by variation”For heel-grounded versions, keep the whole heel on the floor and descend only as far as that contact allows. One upright version also cues the knees to open. [3] [9] [22]
The closing-shape version uses different cues. Keep the heels planted, avoid spreading the knees widely, direct them forward or slightly inward, and fold forward into the closing shape associated with a backflip. [3] [4] [9] [22]
A separately coached very deep squat allowed the heels to rise because of the depth. [14]
Holds and core demand
Section titled “Holds and core demand”For the described bottom hold, place the feet slightly wider than shoulder width, look slightly forward, keep the back upright, and sit as low as possible with the heels grounded. Hold that position for 30 seconds. [23]
In the demonstrated knees-closed version, maintaining a more upright body position was treated as an indication of core strength rather than appearance. [18]
Loaded and skill applications
Section titled “Loaded and skill applications”In the described barbell version, place the bar on the upper trapezius at the base of the neck and keep the path vertical. Sit as deeply as possible and rise from the bottom instead of stopping at a half-squat or chair-like position. [10] [16] [19]
The full-depth barbell version is intended to work the quadriceps and support strength progression. [16]
In the described snatch technique, avoid leaning too far before closing. Enter the deep squat with the arms already positioned, then rise slowly. [2]
For the shoulder mobility drill, bring the shoulder inward while holding the deep squat with both heels fully grounded. [22]
For a floor transition, push backward from the floor position and settle into as deep a squat as possible. [13]
Jump training
Section titled “Jump training”For the explosive jump variation, jump upward from a deep squat, draw the legs toward the body in the air, and descend back into a deep squat. This version is used to train explosive power. [11] [12]
Deep squats also appear among leg-strengthening exercises associated with higher jumping. The stated association involved deep squats together with other movements, rather than the squat alone. [6]
Sources
Section titled “Sources”1. 2024-06-22, 1411.5-1449.5s
Workout: workout:2024-06-22
Passage: passage:2024-06-22:000528-000549
2. 2025-02-11, 3236.3-3244.3s
Workout: workout:2025-02-11
Passage: passage:2025-02-11:001145-001149
3. 2025-05-06, 5173.5-5202.7s
Workout: workout:2025-05-06
Passage: passage:2025-05-06:001822-001835
4. 2025-05-08, 3065.0-3097.0s
Workout: workout:2025-05-08
Passage: passage:2025-05-08:001241-001255
5. 2025-05-11, 4556.1-4558.6s
Workout: workout:2025-05-11
Passage: passage:2025-05-11:001511-001512
6. 2025-05-23, 5386.6-5395.6s
Workout: workout:2025-05-23
Passage: passage:2025-05-23:001565-001566
7. 2025-06-06, 2851.9-2857.4s
Workout: workout:2025-06-06
Passage: passage:2025-06-06:000777-000780
8. 2025-06-06, 2868.1-2871.3s
Workout: workout:2025-06-06
Passage: passage:2025-06-06:000788-000792
9. 2025-06-06, 2875.8-2885.2s
Workout: workout:2025-06-06
Passage: passage:2025-06-06:000797-000802
10. 2025-06-06, 2954.4-2961.7s
Workout: workout:2025-06-06
Passage: passage:2025-06-06:000833-000836
11. 2025-07-18, 4022.6-4031.8s
Workout: workout:2025-07-18
Passage: passage:2025-07-18:000935-000937
12. 2025-07-18, 4043.1-4050.1s
Workout: workout:2025-07-18
Passage: passage:2025-07-18:000944-000945
13. 2025-10-03, 1261.5-1271.0s
Workout: workout:2025-10-03
Passage: passage:2025-10-03:000276-000278
14. 2025-10-19, 3538.6-3546.7s
Workout: workout:2025-10-19
Passage: passage:2025-10-19:000748-000753
15. 2026-02-03, 2716.5-2722.2s
Workout: workout:2026-02-03
Passage: passage:2026-02-03:000622-000624
16. 2026-02-21, 4397.9-4448.2s
Workout: workout:2026-02-21-meeting-tldv-69998a2a4dcfbd0013b13c8e
Passage: passage:2026-02-21-meeting-tldv-69998a2a4dcfbd0013b13c8e:001091-001108
17. 2026-03-18, 753.1-783.7s
Workout: workout:2026-03-18
Passage: passage:2026-03-18:000197-000210
18. 2026-03-18, 804.6-829.8s
Workout: workout:2026-03-18
Passage: passage:2026-03-18:000221-000232
19. 2026-03-20, 1086.7-1094.8s
Workout: workout:2026-03-20
Passage: passage:2026-03-20:000263-000265
20. 2026-03-22, 837.6-852.7s
Workout: workout:2026-03-22
Passage: passage:2026-03-22:000169-000177
21. 2026-04-30, 578.8-586.2s
Workout: workout:2026-04-30
Passage: passage:2026-04-30:000116-000122
22. 2026-05-22, 1001.1-1023.3s
Workout: workout:2026-05-22
Passage: passage:2026-05-22:000248-000256
23. 2026-05-29, 1813.3-1843.7s
Workout: workout:2026-05-29
Passage: passage:2026-05-29:000726-000740
24. 2026-06-28, 2391.1-2398.9s
Workout: workout:2026-06-28
Passage: passage:2026-06-28:000925-000929