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bodyweight squat Activity intensity • Low
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Goblet or Bodyweight Deep Squat Hip Pry
Primary Muscles: hips, adductors, calves
Secondary Stabilisers: quadriceps, upper back
DEFAULT REP RANGE
30-45s reps
INTERVAL REST TARGET
30s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Sink into the bottom of a deep squat with heels flat and press your elbows inside your knees.
- Gently shift weight from ankle to ankle to mobilise the hips, adductors, and dorsiflexion.