Legs · Bodyweight
Yoga Squat Dives
How to do the yoga squat dives, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with feet wide and lower into a deep yoga squat with hands together at your chest. From the bottom, dive your chest forward and reach your arms out and overhead, then draw back into the squat. Flow between the dive and the squat for the set duration.
- 1Inner thighs and hips opening in the deep squat
- 2Chest and shoulders extending through the dive
- 3Heels grounded with the spine long
Common mistakes
- Letting the heels pop up in the squat
- Rounding the back as you dive forward
- Rushing so the positions get sloppy
Muscles worked
The yoga squat dives mainly works the adductors, with the quads, glutes, lats, lower back, upper abs, lower abs, hamstrings, calves, and front delts assisting.
- AdductorsPrimary
- QuadsSupport
- GlutesSupport
- LatsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- CalvesSupport
- Front DeltsSupport
- Upper ChestMinor
- Mid ChestMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
- Side DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the yoga squat dives 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.