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Adductors · Beginner

Deep Squat Pry

Dynamic deep-squat mobility drill using gentle elbow pressure and small side-to-side shifts to explore hip and ankle range.

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Deep Squat Pry demonstration

Exercise overview

Training details

AdductorsGlutesCalvesCore

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with feet slightly wider than hips and toes turned out enough to squat comfortably.
  2. 02Lower into a deep squat while keeping the heels down.
  3. 03Place the elbows inside the knees and gently press the knees outward.
  4. 04Keep the chest lifted and shift slightly side to side to explore the hips and ankles.
  5. 05Stand back up slowly or use support if you cannot keep balance.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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