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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

Common Mistakes

Common mistakes content is coming soon.

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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