Exercise guide
Hip Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The Hip Squat is a fundamental lower-body movement that emphasizes hip mobility and posterior chain engagement, building functional strength in the glutes, hamstrings, and quads.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
- Engage your core and keep your chest lifted with your gaze forward.
- Place your hands out in front of you or on your hips for balance.
How to do it
- Begin the movement by hinging at the hips and pushing them back as if sitting into a chair.
- Inhale as you lower your body until your thighs are at least parallel to the floor, keeping your weight centered over your midfoot and heels.
- Exhale and drive through your heels to return to the starting position, fully extending your hips at the top.
- Maintain a controlled tempo, taking two seconds to descend and two seconds to rise.
Form checklist
- Keep your back flat and avoid rounding your spine.
- Ensure your knees track in line with your toes and do not cave inward.
- Keep your heels glued to the floor throughout the entire movement.
- Maintain a proud chest and avoid leaning too far forward.
Pro tips
- Focus on 'spreading the floor' with your feet to better activate the glute medius and stabilize the hips.
- At the top of the movement, perform a hard glute squeeze without hyperextending your lower back.
Make it harder
- Add a 3-second pause at the bottom of the squat to eliminate momentum and increase time under tension.
- Perform '1.5 reps' by squatting to full depth, rising halfway, returning to the bottom, and then standing fully.
Frequently asked
- What muscles does the hip squat work?
- The hip squat 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 hip squat?
- The hip squat requires no equipment — just your body weight.
- Is the hip squat good for beginners?
- Yes. The hip squat is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
- Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Banded Hip ThrustIntermediate · glutes, hamstrings, and quadriceps
- Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius