Prying squat (Bottom of squat rock)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

Technique

1. Descend into a Deep squat .
2. Place your elbows or hands inside your knees.
3. Gently shift your weight from side to side, using your arms to "pry" and open the hips.

Form tips

1. Keep your heels firmly on the ground.
2. Keep your back as straight as possible.

Similar Exercises

• Wide squat good morning
• Squat fold
• Close squat
• Basic Squats plus calves
• Crouching stance

Equipment

• Ground (standing)