Videos
Instructions
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Lower your hips down into a deep squat, keeping your heels flat on the ground.
- Bring your elbows inside your knees and press them out gently.
- Keep your chest up and spine neutral.
- Hold the position for the desired time while maintaining form.
Technical Tips
- Keep your heels grounded throughout the hold.
- Avoid rounding your lower back.
- Engage your core to support spinal alignment.
- Open your hips by pressing knees outward with elbows.
Breathing Tips
- Inhale deeply before lowering into the squat.
- Breathe slowly and evenly during the hold.
- Exhale fully to relax into the stretch.
Medical restrictions
- Knee injuries or instability
- Hip impingement or limited hip mobility
- Ankle mobility restrictions
- Lower back conditions such as herniated disc
The Bottom Squat is a foundational bodyweight exercise designed to improve lower body mobility, particularly in the hips, knees, and ankles. By holding the bottom position of a squat, this movement promotes joint flexibility, postural alignment, and muscular balance. It is commonly used in warm-ups, mobility routines, and recovery sessions across multiple training disciplines, including fitness, yoga, and calisthenics. The Bottom Squat helps open up tight hip flexors and adductors, while engaging the glutes and quadriceps for passive strengthening. Its static nature also fosters stability and control in the core and lower back. As a low-impact, equipment-free exercise, it is suitable for beginners and beneficial for individuals looking to enhance functional movement patterns and squat depth. Whether used to improve range of motion or prepare the body for strength training, the Bottom Squat is a versatile and highly effective addition to any training program.
What is the Bottom Squat good for?
The Bottom Squat is excellent for improving hip, ankle, and knee mobility, enhancing squat depth, and building stability in the lower body.
Can I do Bottom Squats every day?
Yes, Bottom Squats can be done daily as a mobility drill, especially if performed without load and with focus on form and breathing.
Is the Bottom Squat safe for knees?
When performed with proper form and within personal mobility limits, the Bottom Squat is safe and can help strengthen the structures around the knee joint.
How long should I hold the Bottom Squat position?
A typical hold lasts 30 seconds to 2 minutes, depending on your mobility level and training goals.
Do I need equipment to perform the Bottom Squat?
No, the Bottom Squat is typically performed without equipment, although a barbell or support can be used for assistance or progression.