• From a Standing Guard position exhale and bend the knees until the thighs are parallel to the ground.
  • Allow the heels to rise up.
  • Drop and rotate the pelvis forward.
  • Keep the chest up to maintain a straight spine.
  • Avoid dropping the gaze or arching the back.
  • Face forward, not downwards.
  • Keep the core and legs engaged.
  • Ensure the knees are pointing forward, aligned with the feet.
  • Inhale and slowly return to a Standing Guard position.

Cautions and Modified Versions

Ensure to perform the Low Squat with caution. Always keep the back up straight. Participants with inflexible ankles or short thigh-bones lower the body only so far as is comfortable, and no lower than 90 degrees.

Participants with weakness or knee pain should not squat down too low but focus on alignment and lengthening the spine. Those with balancing difficulties or leg weakness may place their backs against a wall for support, while those with standing instability should stand with their feet wider apart, ensuring that the knees do not turn inwards

General and Boxing-specific Benefits

The Low Squat is an extremely effective exercise for both strength-training, control and rehabilitation. This exercise develops balance, stability and mobility, particularly within the core, back, hip and ankle regions.

Anatomical Focus

Lower limbs: Quadriceps femoris, gluteus maximus/medius/minimus, fascia lata, biceps femoris

Study and Reflect

Practice the Low Squat in profile by a mirror and notice when you feel like arching the spine forward or bending the knees inwards. Practice keeping the spine straight and the knees aligned. How far down do you need to squat to feel the most intense workout?


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