About this exercise
A flowing yoga-inspired movement that alternates between a standing position and a deep squat with a forward dive, improving hip mobility, ankle flexibility, and inner-thigh range of motion.
Yoga Squat Dives
Step by step instructions, muscle activation and variants for the Yoga Squat Dives.
EasyGlutesQuadriceps
How to Perform
- Stand with feet slightly wider than hip-width, toes turned out slightly
- Hinge at the hips and dive your torso forward and down as you bend into a deep squat
- Reach your hands toward the floor or between your feet at the bottom
- Hold the deep squat briefly, letting the hips open and the inner thighs relax
- Press through your heels and rise back to standing, lifting the torso as you extend your legs
- Repeat in a smooth, continuous diving and rising rhythm
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCoreInner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Yoga Squat Dives
The Yoga Squat Dives is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore