Gorilla Squats: Muscles Worked, Benefits, and Proper Execution

What do gorilla squats work?

The gorilla squat is a deep, bodyweight squat variation that primarily targets the quadriceps, glutes, and hamstrings, while also significantly improving hip and ankle mobility, and engaging core stabilizing muscles.

Understanding the Gorilla Squat

The gorilla squat, often performed as a bodyweight exercise, is characterized by its exceptionally deep range of motion, allowing the hips to descend well below parallel. Unlike traditional squats where the torso remains relatively upright, the gorilla squat often involves a slight forward lean of the torso, with the hands either resting on the floor between the feet or clasped in front, mimicking a gorilla's resting posture. This unique stance and depth place specific demands on the lower body musculature and joint mobility.

Primary Muscles Worked

The deep nature of the gorilla squat ensures comprehensive activation of the major muscle groups in the lower body, particularly those responsible for hip and knee extension.

• Quadriceps (Quads): Comprising the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius, the quadriceps are the prime movers for knee extension. In the gorilla squat, the quads undergo significant stretch and contraction due to the extreme knee flexion at the bottom of the movement, leading to substantial strength and hypertrophy stimulus.
• Gluteal Muscles (Glutes): This group includes the gluteus maximus, medius, and minimus. The gluteus maximus is heavily recruited for powerful hip extension as you drive out of the deep squat position. The gluteus medius and minimus act as crucial stabilizers of the pelvis and assist in hip abduction, maintaining knee alignment throughout the movement.
• Hamstrings: Consisting of the biceps femoris, semitendinosus, and semimembranosus, the hamstrings contribute to hip extension and knee flexion. While knee flexion is minimized during the concentric (lifting) phase of a squat, the hamstrings work synergistically with the glutes for hip extension and provide isometric stability to the knee joint, particularly at the bottom range of motion.

Secondary and Stabilizing Muscles

Beyond the primary movers, the gorilla squat engages a host of supporting muscles essential for stability, balance, and controlled movement.

• Adductor Group: The inner thigh muscles (adductor magnus, longus, brevis, gracilis, pectineus) play a significant role in stabilizing the hips and knees, preventing valgus collapse (knees caving inward), and assisting with hip extension, especially as the hips approach full extension.
• Calves (Gastrocnemius and Soleus): These muscles are critical for ankle stability and maintaining balance, particularly when descending into such a deep squat where ankle dorsiflexion is maximized.
• Core Musculature: A strong and engaged core is paramount for maintaining spinal neutrality and transferring force efficiently. This includes the rectus abdominis, obliques, and erector spinae. These muscles work isometrically to prevent excessive spinal flexion or extension, protecting the lower back, especially at the bottom of the deep squat.
• Hip Flexors (Psoas and Iliacus): While primarily hip flexors, these muscles are stretched at the bottom of the gorilla squat and contribute to the control of the eccentric (lowering) phase, as well as the dynamic stability of the hip joint.

Unique Benefits of the Gorilla Squat

The gorilla squat offers distinct advantages beyond traditional squat variations, making it a valuable addition to many training routines.

• Enhanced Hip Mobility: The extreme depth required significantly improves hip flexion and internal/external rotation, essential for overall lower body function and injury prevention.
• Improved Ankle Dorsiflexion: The deep squat position demands excellent ankle mobility. Consistent practice can lead to improved ankle range of motion, which is beneficial for various athletic movements and daily activities.
• Increased Glute and Quad Activation at End Range: By reaching maximal depth, the gorilla squat forces these primary movers to work through their fullest possible range, potentially leading to greater muscle development and strength gains at challenging joint angles.
• Core Strength and Stability: The requirement to maintain an upright torso and stable spine in such a deep position places a high demand on the core musculature, fostering improved trunk stability.
• Bodyweight Foundation: As a bodyweight exercise, it serves as an excellent foundational movement for developing body control, coordination, and the prerequisite mobility for more advanced loaded squat variations.

Proper Execution for Optimal Muscle Engagement

To maximize the benefits and target the intended muscles effectively, proper form is crucial:

• Stance: Begin with feet slightly wider than shoulder-width, toes pointed slightly outward.
• Descent: Initiate the movement by pushing the hips back and down. Allow the knees to track in line with your toes. Descend as deep as possible, ideally until your hips are below your knees, and your hamstrings are resting on your calves. Keep your chest up and a neutral spine.
• Hand Position: For assistance with balance and to encourage depth, allow your hands to reach the floor between your feet.
• Ascent: Drive through your heels and the midfoot, engaging your glutes and quads to return to the starting position. Maintain core tension throughout.

Who Can Benefit from Gorilla Squats?

The gorilla squat is beneficial for a wide range of individuals:

• Fitness Enthusiasts: Looking to improve overall lower body strength, mobility, and body control.
• Athletes: Seeking to enhance hip and ankle mobility, which translates to better performance in sports requiring deep squatting, jumping, or explosive movements.
• Personal Trainers and Kinesiologists: As a diagnostic tool to assess client mobility, or as a foundational exercise to build strength and range of motion before progressing to loaded squats.
• Individuals with Mobility Limitations: Can be used as a targeted exercise to gradually improve hip and ankle flexibility, provided it's performed within a pain-free range.

Integrating Gorilla Squats into Your Routine

Gorilla squats can be incorporated into various parts of your workout:

• Warm-up: An excellent dynamic warm-up to prepare the hips, ankles, and lower body for more intense training.
• Mobility Work: Can be performed regularly as a dedicated mobility drill to improve range of motion.
• Workout Component: Used as a bodyweight strength exercise, especially for those focusing on foundational movements or high-repetition sets.
• Cool-down: Gentle, controlled gorilla squats can help restore range of motion and promote blood flow post-workout.

Conclusion

The gorilla squat is a powerful, multi-faceted exercise that offers significant benefits beyond just muscle strengthening. By requiring extreme depth and emphasizing hip and ankle mobility, it comprehensively works the quadriceps, glutes, and hamstrings, while simultaneously engaging crucial stabilizing muscles of the core, adductors, and calves. Incorporating this movement into your routine can lead to improved lower body strength, enhanced joint mobility, and a more robust foundation for all athletic endeavors.