Mobility
Deep Squat Pry
The deep squat pry is a mobility exercise that uses gentle outward pressure and side-to-side shifts in a low squat to explore hip and ankle range of motion.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet slightly wider than hip-width, toes turned out comfortably.
- Lower into a squat as deep as you can comfortably control.
- Press your elbows lightly against your inner thighs just above your knees.
- Slowly shift your weight toward your left foot.
- Slowly shift your weight toward your right foot.
- Return your weight to the center.
- Push through your feet to stand upright.
Form cues
- Keep your heels heavy.
- Keep your arches gently lifted.
- Breathe slowly throughout.
- Let your chest stay comfortably lifted.
Common mistakes
- Forcing the knees outwardUse only enough elbow pressure to guide your knees in the same direction as your toes.
- Rocking too far sidewaysMake each shift small enough that both feet stay fully planted.
- Bouncing at the bottomUse smooth, unhurried movements rather than momentum to explore your range.
Safety
Forcing depth or outward pressure can irritate your hips or knees. Shifting beyond your control can cause you to lose balance.
- Start with a shallower squat before exploring greater depth.
- Practice beside a sturdy support you can grasp if needed.
- Stop if you feel joint pain, numbness, or dizziness.
Use a supported, shallower version if your mobility or balance limits the position; seek advice from a physiotherapist if hip, knee, or ankle symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps
- Rest
- No rest timer
Count one squat with a shift to each side and a return to standing as one rep.