Deep Squat Video & Instructions

The deep squat is a variation of the regular squat, the difference being that instead of lowering your body until your thighs are parallel to the floor, your squat down as far as possible. This brings the glutes and hamstrings into the exercise more. Deep squats are more challenging that regular squats! Setup for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use. Stand under the bar with your feet at about shoulder width apart. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn't, try adding some padding to the bar. Now take your hands over the back and grip the bar with a wide grip for stability. You should now bend at the knees and straighten your back in preparation to take the weight off the rack. Keeping your back straight and eyes up push up through the legs and take the weight off the rack. Take a small step back and stabilize yourself. Keeping your eyes facing forwards slowly lower your body down. Don't lean forward as you come down, your buttocks should come out and drop straight down. Squat down as far as possible, then slowly raise your body back up pushing through your heels. Do not lock the knees out when you stand up, then repeat the movement.