Gorilla Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Gorilla Squat is a bodyweight exercise that primarily targets the quads while also engaging the glutes as a secondary muscle. It involves a dynamic movement where you hinge forward to grab your toes, use your arms to assist in lowering into a deep squat, and then extend your legs while lifting your hips before returning to the squat position. This exercise improves lower body strength, flexibility, and mobility, particularly in the hips and hamstrings, while also challenging core stability and coordination throughout the movement.
How to Perform
Position your feet about shoulder-width apart, slightly angling your toes outward. Engage your core and draw your shoulders down and back.
Gently bend your knees and hinge forward at the hips, reaching down to grasp your toes with straight arms.
Slowly bend your knees deeper and let your arms guide you into a low squat, using your elbows to push your knees outward and lift your chest. Hold this stance for 2-3 seconds.
While maintaining your grip on your toes, straighten your legs and lift your hips upward, keeping your knees nearly extended. Pause for 2-3 seconds at the top.
Lower your hips back down by bending your knees, returning to the squat position, and continue the movement for repetitions.
Keep your core engaged throughout and focus on controlled, fluid motion to maximize mobility, balance, and lower-body strength.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout to protect your lower back.
Avoid rounding your spine when hinging forward to reach your toes.
Push your knees outward with your elbows to engage glutes effectively.
Maintain a controlled tempo; don’t rush the squat or hip lift.
Keep your heels flat on the ground to ensure proper balance.
Focus on lifting your chest to prevent collapsing forward.
Breathe steadily, exhaling on the upward hip lift and inhaling on the squat.
Avoid locking your knees completely at the top to reduce joint strain.
Engage your quads intentionally during both lowering and lifting phases.
Ensure smooth transitions between movements to maintain fluidity and prevent injury.
How Not to Perform
Do not let your back round or shoulders slump when reaching for your toes.
Avoid letting your knees collapse inward during the squat.
Do not lift your heels off the ground; keep weight evenly distributed.
Avoid bouncing or jerking when lowering into or rising from the squat.
Do not fully lock your knees at the top of the hip lift.
Avoid leaning too far forward or backward; maintain an upright chest.
Do not release your grip on the toes prematurely during the movement.
Avoid holding your breath; maintain steady, controlled breathing.
Do not rush through the exercise; maintain smooth, deliberate motions.
Avoid disengaging your core, as it reduces stability and shifts focus from the quads.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
