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Handler
Exercise database

Deep-Breathing Squat

Deep-Breathing Squat is a beginner cool-down exercise that primarily trains the hips and ankles, with the adductors and lower back assisting. Equipment: bodyweight.

Library data updated BeginnerBodyweight

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the deep-breathing squat

  1. 01

    Keep your whole foot heavy as you sit down.

  2. 02

    Settle into the position without forcing the end range.

  3. 03

    Breathe slowly through your nose or relaxed lips.

  4. 04

    Back off slightly if you start guarding or holding your breath.

  5. 05

    Hold a relaxed deep squat and use your elbows to gently open the knees.

Troubleshooting

Common mistakes

  • Forcing the stretch.

  • Bouncing in the end range.

  • Holding the breath.

Programming defaults

Sets, seconds, and rest by goal

These are the starting ranges Handler's library assigns to the deep-breathing squat for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × secondsRest between sets
Strength1 × 30–60 s10 s
Hypertrophy1 × 30–60 s10 s
Fat loss1 × 30–60 s10 s
General fitness1 × 30–60 s10 s

Between sets

  • Let your breath slow before changing sides.
  • Ease into the next hold rather than forcing it.

Working around discomfort

Modifications by body area

How Handler adjusts the deep-breathing squat when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Hip
Use a comfortable stance and shorten the range if the front of the hip pinches.
Knee
Shorten the range, keep the knee tracking over the toes, and use a controlled tempo.
Ankle
Limit jump height or depth and keep landings quiet and stacked.

Questions about this exercise

What muscles does the deep-breathing squat work?
The deep-breathing squat primarily works the hips and ankles. The adductors and lower back work as secondary or stabilising muscles. In Handler's library it is classified as a cool-down movement.
What equipment do you need for the deep-breathing squat?
None. The deep-breathing squat is a bodyweight exercise, which is why it appears in Handler's anywhere setups.
How many sets and seconds of the deep-breathing squat should I do?
Handler's default for a strength focus is 1 × 30–60 s with about 10 s rest, and for a muscle-building focus 1 × 30–60 s with about 10 s rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the deep-breathing squat suitable for beginners?
Yes. It is tagged beginner in Handler's library.

More hip exercises

Invited TestFlight beta · iPhone-first

Let the coach program the deep-breathing squat for you.

Handler is our product. In the invited iPhone beta, the coach places exercises like this one into your plan, sets the starting ranges shown above, and adjusts them from the sets you log. Test build, not a public download.

Request beta access