The deep knee bend is a fundamental lower body exercise that focuses on developing mobility and strength through a full range of motion in the knees and hips. This movement is similar to a deep squat and helps improve functional flexibility and leg strength.
Step by step guide:
- Stand with feet shoulder-width apart, toes slightly pointed out
- Keep chest up and core engaged
- Begin descending by bending knees and hips
- Lower yourself as deeply as possible while maintaining balance
- Keep heels flat on the ground
- Maintain neutral spine throughout movement
- Push through heels to return to standing
- Keep knees aligned with toes
- Perform 10-12 repetitions for 3 sets
Tips
Focus on maintaining good posture throughout. Keep weight in heels. Don’t let knees cave inward. Progress depth gradually. Use arms for balance if needed.
Benefits
Improves hip and ankle mobility. Develops leg strength. Enhances lower body flexibility. Builds functional movement patterns. Strengthens stabilizing muscles.
Prevention
Start with partial range of motion. Progress depth gradually. Keep proper knee alignment. Stop if experiencing knee pain. Warm up thoroughly before attempting.
