Hawaian Squat

Zielmuskel: Gluteus Maximus, Quadriceps
Synergistenmuskeln: Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Soleus
Equipment: Body weight
Körperregion: Hips, Thighs
Typ: Strength

The Hawaian Squat is a deep bodyweight squat variation that primarily targets the gluteus maximus and quadriceps, with strong support from the inner thighs (adductor brevis, longus, and magnus, plus the gracilis and pectineus) and the soleus for ankle stability. Because it uses only body weight through a long range of motion, it builds lower-body strength, balance, and hip mobility without any equipment.

Hawaian Squat: So führst du sie aus

1Stand tall with your feet roughly hip- to shoulder-width apart and your toes turned slightly out.
2Brace your core, keep your chest up, and shift your weight back into your hips as if sitting down.
3Bend at the hips, knees, and ankles to descend slowly into a deep squat, letting your knees track over your toes.
4Lower until your hips drop below your knees while keeping your heels flat and your spine neutral.
5Hold the bottom position briefly, keeping tension through your glutes, quads, and inner thighs.
6Drive through your whole foot and push your hips forward to stand back up under control.
7Squeeze your glutes at the top, then reset your stance and repeat for the desired reps.

Technik-Tipps

Keep your heels planted throughout; let your knees travel forward over your toes only as far as your ankle mobility allows.
Push your knees out in line with your toes at the bottom to engage the adductors and keep the knees stable.
Descend slowly (2–3 seconds) and pause at the bottom to build control and strength in the deepest range.
Brace your core and keep your chest tall so your lower back stays neutral instead of rounding under depth.

Häufige Fehler

Letting the heels lift off the floor, which shifts you onto your toes and reduces glute and quad drive while straining the knees.
Caving the knees inward (valgus), which loads the joint poorly and takes tension off the adductors and gluteus maximus.
Rounding the lower back at the bottom to force more depth, which puts the spine at risk under load.
Bouncing out of the bottom instead of controlling the ascent, which cheats the rep and loses tension on the working muscles.

Häufig gestellte Fragen

What muscles does the Hawaian Squat work?

It primarily works the gluteus maximus and quadriceps, with the adductors (brevis, longus, and magnus), gracilis, and pectineus assisting through the inner thighs and the soleus stabilizing the ankle.

How wide should my stance be?

Start around hip- to shoulder-width with your toes turned slightly out. A slightly wider stance with toes out can help you reach depth and emphasize the glutes and inner thighs.

Is the Hawaian Squat good for beginners?

Yes. It needs no equipment and scales to your mobility — squat only as deep as you can keep your heels down and your back neutral, then build range over time.

Why can't I keep my heels down at the bottom?

That usually points to limited ankle mobility. Squat to a depth where your heels stay flat, and work on ankle and hip mobility to gradually reach a deeper position.

How many sets and reps should I do?

For most lifters, 3–4 sets of 8–15 reps works well. Since it is a bodyweight movement, add tempo, pauses, or reps to keep it challenging.