Deep Knee Bend

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and your toes pointed slightly outward (about 15-30 degrees).
2. Engage your core and pull your shoulder blades back to maintain a tall, upright posture.
3. Extend your arms straight out in front of you at shoulder height to act as a counterbalance.

How to do it

1. Inhale as you initiate the movement by simultaneously hinging at the hips and bending your knees.
2. Lower your body under control until your thighs pass below parallel, aiming for the deepest position your mobility allows without your heels lifting.
3. Exhale as you drive through the mid-foot to return to a standing position, keeping your chest lifted throughout the ascent.
4. Maintain a tempo of 3 seconds down, a 1-second pause at the bottom, and 1 second to stand back up.

Form checklist

• Keep your heels glued to the floor throughout the entire range of motion.
• Ensure your knees track in the same direction as your toes and do not cave inward.
• Maintain a neutral spine and avoid excessive rounding of the lower back at the bottom.
• Keep your weight centered over your mid-foot rather than shifting too far forward onto your toes.

Pro tips

• At the bottom of the squat, think about 'spreading the floor' with your feet to better engage your glutes and stabilize the knees.
• Focus on keeping your torso as vertical as possible to shift more of the load onto the quadriceps.

Make it harder

• Perform '1.5 reps' by squatting to full depth, rising halfway up, returning to the bottom, and then standing all the way up.
• Increase the time under tension by using a 5-second eccentric (lowering) phase.

Frequently asked

What muscles does the deep knee bend work?

The deep knee bend primarily targets the glutes and quadriceps, and also works the adductors, hamstrings, and hip flexors as secondary muscles.

What equipment do you need for the deep knee bend?

The deep knee bend requires no equipment — just your body weight.

Is the deep knee bend good for beginners?

Yes. The deep knee bend is a beginner-friendly movement and a strong foundation to build on.

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