Form illustrationMobility / Bodyweight
A deep bodyweight squat held with the heels down and the elbows pressing the knees open, used to open the hips, ankles and lower back.
Bodyweight
beginner
compound
Stand with the feet a little wider than the hips and the toes turned slightly out.
Squat down as low as the ankles allow, keeping the heels on the floor.
Bring the palms together at the chest and press the elbows against the inner knees.
Hold the position for the prescribed time with the chest lifted and the spine long.
Press through the feet to stand back up.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
