Legs · Bodyweight
Deep Squat Head to Floor
How to do the deep squat head to floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Drop into a deep squat with your feet flat and slightly wider than your hips. Hold your feet or ankles with your hands, then gently shift your weight forward and lower your head toward the floor, letting your hips rise to deepen the stretch through your hamstrings and lower back. Ease back into the deep squat and repeat.
- 1Stretch through your hamstrings and lower back as your head drops
- 2Hips opening as you sink into the bottom position
- 3Steady control shifting your weight forward over your feet
Common mistakes
- Yanking your head down or forcing the range
- Letting your heels lift off the floor
- Holding your breath instead of relaxing into the stretch
Muscles worked
The deep squat head to floor mainly works the hamstrings, with the lower back, glutes, quads, and adductors assisting.
- HamstringsPrimary
- Lower BackSupport
- GlutesSupport
- QuadsSupport
- AdductorsSupport
- CalvesMinor
Kovo programs the deep squat head to floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.