Four-step strategy for achieving a deep squat according to a coach's advice
In the realm of fitness, calisthenics has gained popularity as an accessible training methodology that utilises only bodyweight exercises. According to trainer Gus Vaz Tostes, calisthenics shares similarities with Olympic gymnastics, featuring pulling, pushing, and handstand sequences.
One of the most challenging yet rewarding exercises in calisthenics is the deep squat. This advanced version of the regular squat offers potential benefits for overall lower-body strength, mobility, and core stability. Stuart Galise, a physiotherapist and clinical director of Physioimpulse, notes that deep squats improve the mobility of the quadriceps, hamstrings, and gluteal muscles, which are crucial for everyday movements like sitting down and standing up from the floor.
For beginners, the deep squat may seem daunting. However, there is often a step-by-step progression from an easy movement to a difficult one. Malin Malle, known as Calixpert on Instagram, uses calisthenic exercise principles to help her clients improve their strength, mobility, and flexibility. Her approach focuses on progression and achievable goals.
The step-by-step progression for deep squats generally involves focusing on mobility, control, and gradually increasing squat depth and difficulty through specific exercises. Here is a typical progression:
- Improving mobility and activation: Begin with drills like deep squat holds to open hips and activate muscles, holding the deep squat position to work on flexibility and stability.
- Basic Air Squats: Practice regular bodyweight squats with feet shoulder-width apart and focus on controlled movement and proper form.
- Close Feet Squats: Narrow the stance to increase demand on balance and control while maintaining squat depth.
- Eccentric Single-Leg Squats (on a bench): Slowly lower yourself on one leg to develop strength and control in the deep squat position.
- Single-Leg Box Squats: Use a box or bench to squat down on one leg to a controlled depth, progressively lowering the box height as strength improves.
- Toe Squats and Floater Squats: More advanced variations that challenge balance and strength at deeper squat depths before attempting full pistol squats.
- Pistol Squats (Full Single-Leg Deep Squats): Once all prior progressions are mastered, perform the full deep single-leg squat with controlled tempo and depth.
Additionally, combining squats with explosive movements like squat jumps can help build power while maintaining form. Rest periods can be shortened over rounds to build endurance and strength.
Key points to remember include prioritising hip and ankle mobility to squat deep effectively and performing slow, controlled movements in each progression to build strength and stability. Don't rush; master each step before moving to the next for best results and injury prevention.
While squats may not directly save one's life, maintaining the muscles required for this movement may contribute to a longer, healthier life. A 2014 review in the European Journal of Preventive Cardiology suggests a correlation between musculoskeletal fitness (measured by the ability to perform a floor-sit-and-rise unaided) and mortality from all causes for subjects over 50.
Calisthenics originated in parks but has moved to gyms and group classes. With its focus on mobility, strength, and control, the deep squat is a valuable exercise for anyone looking to improve their fitness and everyday movement.
- Calisthenics workouts, like the advanced deep squat exercise, promote flexibility and mobility, which are crucial for everyday health-and-wellness movements, such as sitting down and standing up from the floor.
- Aside from building lower-body strength, the deep squat contributes to overall fitness-and-exercise improvements, with research suggesting a correlation between musculoskeletal fitness and reduced mortality from all causes.
- For those seeking a scientifically-backed, comprehensive fitness routine, calisthenics offers a variety of workouts, including cardio exercises, that cater to different fitness levels, focusing on flexibility, fitness, and health-and-wellness.
