Deep Squat Head To Floor

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Engage your core and stand tall with your arms extended in front of you for balance.
3. Distribute your weight evenly across your feet, focusing on the 'tripod' foot position (big toe, pinky toe, and heel).

How to do it

1. Inhale and lower your hips into a deep squat, keeping your chest up until your thighs pass parallel.
2. As you reach maximum depth, hinge your torso forward and tuck your chin to bring your forehead toward the floor between your knees.
3. Exhale as you drive through the mid-foot to reverse the movement, lifting your head first then driving your hips back to the starting position.
4. Maintain a controlled 3-1-2 tempo (3 seconds down, 1 second touch at the bottom, 2 seconds up).

Form checklist

• Keep your heels glued to the floor throughout the entire movement to maximize calf and ankle engagement.
• Ensure your knees track in the same direction as your toes, avoiding any inward collapse.
• Focus on a controlled descent rather than dropping quickly to avoid joint jarring.
• Maintain core tension even when folded forward to protect the lower back.

Pro tips

• Think about 'pulling' yourself into the bottom of the squat using your hip flexors to achieve greater depth.
• If you cannot reach the floor, place a small block or yoga bolster in front of you as a target to gradually increase your range of motion.
• Actively push your knees outward with your elbows at the bottom of the movement to further open the hips.

Make it harder

• Hold a light weight (kettlebell or plate) close to your chest to increase the resistance on the quads and glutes.
• Narrow your stance to a hip-width position to significantly increase the demand on ankle dorsiflexion.

Frequently asked

What muscles does the deep squat head to floor work?

The deep squat head to floor primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the deep squat head to floor?

The deep squat head to floor requires no equipment — just your body weight.

Is the deep squat head to floor good for beginners?

The deep squat head to floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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