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Full Squat

Step by step instructions, muscle activation and variants for the Full Squat.

EasyGlutesQuadriceps

About this exercise

The deep knee bend is a full-range bodyweight squat in which you descend until the thighs are well below parallel to the floor, maximally loading the quadriceps, glutes, and hamstrings through a complete range of motion. It builds lower-body flexibility and strength simultaneously.

How to Perform

  • Stand with feet shoulder-width apart and toes pointed slightly outward
  • Brace your core and keep your chest tall
  • Begin the descent by pushing the hips back and bending the knees simultaneously
  • Continue lowering until your thighs are below parallel or as deep as mobility allows, keeping heels on the floor
  • Maintain an upright torso and knees tracking over the toes throughout the descent
  • Pause briefly at the bottom, then drive through the heels to return to standing
  • Fully extend the hips and knees at the top before beginning the next repetition

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCore

About the Full Squat

The Full Squat 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.

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