Hips and adductors
Deep Squat Pry
The Deep Squat Pry is a mobility exercise with no equipment for your hip flexors. Share of the load in the Zulta muscle model: adductors 26%, gluteus maximus 19% and gluteus medius 16%.
How to do it
- Stand with the feet slightly wider than the shoulders and the toes turned out a little.
- Sit down into the deepest squat you can with the heels flat.
- Press the elbows against the insides of the knees with the palms together.
- Use the elbows to pry the knees gently outward and shift the weight slowly side to side for 30 to 60 seconds, breathing slowly.
- Place the hands on the knees and stand back up.
Tips
- Keep the chest up and the heels heavy.
- Hold a post or rack for balance if the heels lift.
Common mistakes
- Letting the heels come off the floor.
- Slumping the back into a rounded position.
Muscles worked by the Deep Squat Pry
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rocking back into the adductors. Circles, swings and switches move the hip through flexion, rotation and abduction, with the glutes, adductors and hip flexors taking turns.
Deep Squat Pry alternatives
Same equipment
Different equipment
Easier
Similar exercises
Frequently asked questions
What muscles does the Deep Squat Pry work?
Mainly the adductors, gluteus maximus and gluteus medius. The hip flexors assist.
Is the Deep Squat Pry good for beginners?
The Deep Squat Pry is rated intermediate. If you are new, learn the Adductor Rock Back first and build up from there.
What is a good alternative to the Deep Squat Pry?
For example the Adductor Rock Back, Leg Swing (Side to Side) and Hip Opener (Walking). They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.