Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
    Glutes, Hamstrings, Hip Flexors, Quads
Target Muscle Group


Adductors Muscle Anatomy Diagram

Deep Squat Prying Overview

The deep squat prying drill is both an activation exercise and a drill that promotes increased mobility.

The deep squat portion of the drill is beneficial in activating the muscles of the lower body including the adductors, quads, glutes, and hamstrings.

The prying part of the drill helps open up the hips to promote more fluid range of motions during your working sets later in the workout.

One would typically perform the deep squat prying drill at the beginning of their workouts as a dynamic stretch in their specific warm up routine.

Deep Squat Prying Instructions

  1. In a standing position with a shoulder width stance, hold a kettlebell at chest height using both hands.
  2. Squat down by breaking at the hips and knees simultaneously. Sit as deep as comfortably possible.
  3. Rock from side to side while flexing the ankles and pushing the knees out with the elbows to open up the hips.
  4. Repeat for the desired number of repetitions or time.

Deep Squat Prying Tips

  1. Focus on keeping your spine tall in the bottom position and don’t allow the weight to pull your forward.
  2. Ideally you should be able to sit comfortably in the bottom position and open up the hips and ankles as you rock side to side.
  3. To get into a deep squat, you should try to focus on sitting down rather than back to keep your torso upright.