Moves/Duck Under Squats

Duck Under Squats

ID: 489

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Exercise Types:
Lower Squat, Upper Push
Contraindications:
Wrist Problems
Equipment:
Floor Based, Low Bands
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  2. 2. Breathe consistently — match breathing to movement rhythm.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.