Goblet or Bodyweight Deep Squat Hip Pry

Default prescription & biomechanics

Primary muscles

Hips, Adductors, Calves

Secondary muscles

Quadriceps, Upper Back

Equipment

Bodyweight

Movement pattern

Squat (Static force)

Difficulty

Beginner

Working rep range

30-45s per set

Between-set interval

30 seconds rest

Intensity & MET

Low (2.8 MET)

Step-by-step coaching cues

1. Hold the weight vertically against your sternum with both hands cupping the top head or horns.
2. Set your feet slightly wider than shoulder-width with toes angled out 15 to 30 degrees.
3. Hinge at the hips and bend your knees simultaneously, keeping your elbows inside your knees at the bottom.
4. Drive through the floor to return to standing, locking out your hips with a firm glute squeeze.

Joint & safety considerations

Filtered for Knee sensitivity. When you flag knee sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Barbell Seated Calf Raise	Barbell swap	Barbell
Donkey or Hip-Hinged Calf Raise	Machine swap	Machine
Dumbbell Standing Calf Raise	Dumbbell swap	Dumbbell
Kettlebell Standing Calf Raise	Kettlebell swap	Kettlebell
Leg Press Straight-Leg Calf Press	Machine swap	Machine
Lever Rotary Calf Raise	Machine swap	Machine

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.