Fly Squats: Technique, Benefits, and Common Mistakes

How to do fly squats?

The fly squat is a dynamic bodyweight exercise that uniquely leverages arm movement as a counterbalance to facilitate a deeper squat, emphasizing hip mobility, glute activation, and core stability.

What is the Fly Squat?

The fly squat is a specialized bodyweight squat variation designed to improve hip mobility, deep squat depth, and glute engagement. Unlike a traditional bodyweight squat where arms might be held forward or on the hips, the fly squat involves extending the arms forward and slightly upward during the descent, mimicking a "flying" motion. This arm movement serves as a counterbalance, allowing the exerciser to maintain an upright torso and achieve a lower squat position while keeping the heels grounded. It's an excellent exercise for those looking to enhance their fundamental squat mechanics and build strength through a full range of motion.

Muscles Worked

The fly squat engages a comprehensive range of lower body and core musculature, promoting balanced strength and stability.

• Primary Movers:
  • Gluteus Maximus: Heavily recruited for hip extension, especially at the bottom of the squat.
  • Quadriceps: (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Responsible for knee extension.
  • Hamstrings: (Biceps Femoris, Semitendinosus, Semimembranosus) Assist in hip extension and knee flexion, acting as synergists.
• Stabilizers:
  • Core Musculature: (Rectus Abdominis, Obliques, Transverse Abdominis) Crucial for maintaining a neutral spine and preventing lumbar flexion.
  • Erector Spinae: Supports the upright posture of the torso.
  • Hip Abductors: (Gluteus Medius, Gluteus Minimus) Help stabilize the knees and prevent valgus collapse.
  • Ankle Stabilizers: (Gastrocnemius, Soleus) Maintain foot stability and prevent heels from lifting.

Benefits of the Fly Squat

Incorporating fly squats into your routine offers several distinct advantages:

• Enhanced Hip Mobility: The counterbalance effect of the arms allows for a deeper squat, directly improving hip flexion and overall hip joint mobility.
• Superior Glute Activation: The deeper range of motion and emphasis on maintaining an upright torso significantly increases the demand on the gluteus maximus, promoting stronger activation.
• Improved Core Stability: Maintaining a stable, neutral spine throughout the deep squat requires substantial engagement of the entire core musculature.
• Bodyweight Accessibility: No equipment is needed, making it a versatile exercise that can be performed anywhere.
• Increased Proprioception and Balance: The dynamic nature of the movement and the requirement for precise control enhance body awareness and balance.
• Preparation for Deeper Weighted Squats: By improving mobility and motor control in a bodyweight setting, the fly squat can serve as an excellent preparatory exercise for more advanced weighted squat variations.

Step-by-Step Guide: How to Perform the Fly Squat

Executing the fly squat with proper form is crucial for maximizing its benefits and minimizing injury risk.

1. Starting Position: Stand tall with your feet approximately hip-to-shoulder width apart, toes pointing slightly outward (around 10-30 degrees, depending on comfort and hip anatomy). Your arms should be relaxed at your sides. Maintain a neutral spine and engage your core.
2. Initiate the Descent: Begin the movement by simultaneously pushing your hips back and bending your knees, as if sitting into a chair. As you descend, smoothly extend your arms forward and slightly upward, parallel to the ground or slightly higher. This arm motion acts as a counterbalance, allowing you to maintain an upright torso and control your descent.
3. Achieve Depth: Continue lowering until your hips are below your knees, reaching the deepest squat position your mobility allows without rounding your lower back (butt wink). Ensure your heels remain firmly planted on the ground throughout the movement. Your chest should remain proud, and your gaze should be forward or slightly down.
4. The Ascent: Drive through your heels and the midfoot to powerfully return to the starting standing position. As you ascend, smoothly bring your arms back to your sides.
5. Breathing: Inhale deeply as you descend into the squat. Exhale forcefully as you push back up to the starting position.
6. Gaze: Maintain a neutral neck position, keeping your gaze fixed on a point straight ahead or slightly downward to avoid hyperextending your neck.

Common Mistakes to Avoid

Even seemingly simple bodyweight exercises can be performed incorrectly. Be mindful of these common errors:

• Rounding the Lower Back (Butt Wink): This indicates a lack of hip mobility or core control. Focus on maintaining a neutral spine throughout the entire range of motion. Work on hip flexor and hamstring flexibility if this is a persistent issue.
• Heels Lifting Off the Ground: Often a sign of limited ankle mobility or shifting weight too far forward. Ensure your weight is distributed evenly across your foot, focusing on pushing through the midfoot and heel.
• Knees Caving In (Valgus Collapse): This suggests weak hip abductors or glutes. Actively think about pushing your knees outward, tracking them in line with your toes.
• Not Achieving Full Depth: If you can't get your hips below your knees without compromising form, it's a mobility limitation. Don't force it; work on improving hip and ankle flexibility gradually.
• Using Arms Incorrectly: The arms are a counterbalance, not just for show. Maintain control and extend them purposefully, not just flail them.
• Rushing the Movement: Control the eccentric (lowering) phase. A slow, controlled descent improves muscle activation and helps identify form errors.

Fly Squat Variations and Progressions

The fly squat can be modified to suit various fitness levels and goals:

• Beginner Modifications:
  • Box Squat with Fly: Squat down to a box or chair, using it as a target to control depth and provide a brief rest.
  • Assisted Fly Squat: Hold onto a stable object (e.g., door frame, TRX handles) for balance and support during the movement.
• Advanced Progressions:
  • Tempo Fly Squats: Perform the movement with a specific tempo (e.g., 3-second descent, 1-second pause at the bottom, 2-second ascent) to increase time under tension.
  • Pause Fly Squats: Hold the bottom position of the squat for 2-5 seconds to further challenge strength and stability.
  • Single-Leg Fly Squats (Pistol Squat Progression): Once proficient with two legs, progress to a single-leg version, which significantly increases the challenge to balance, strength, and mobility.

Who Should Do Fly Squats?

The fly squat is a highly beneficial exercise for a wide range of individuals:

• Fitness Enthusiasts: Ideal for those looking to deepen their squat, improve mobility, and enhance body control.
• Personal Trainers: A valuable tool for teaching proper squat mechanics and assessing client mobility without external load.
• Student Kinesiologists: Provides a practical example of biomechanical principles in action, particularly counterbalancing and joint mechanics.
• Athletes: Especially beneficial for athletes in sports requiring deep squatting, agility, and powerful lower body movements (e.g., martial arts, weightlifting, gymnastics).
• Individuals with Limited Equipment: An effective lower body exercise that requires no gym access.

Integrating Fly Squats into Your Training

Fly squats can be strategically incorporated into various training programs:

• Warm-up: Perform 1-2 sets of 10-15 repetitions as part of your lower body warm-up to prepare your hips, knees, and ankles for more intense work.
• Primary Exercise: In a bodyweight-only routine, fly squats can serve as a foundational lower body strength exercise. Aim for 3-4 sets of 10-20 repetitions.
• Accessory Movement: After your main compound lifts (e.g., barbell squats, deadlifts), use fly squats to accumulate more volume, improve mobility, or focus on glute activation.
• Mobility Routine: Integrate them into a dedicated mobility or stretching session to actively improve range of motion.

Safety Considerations

While a bodyweight exercise, proper execution and awareness are key to safety:

• Listen to Your Body: Never push into pain. If you experience sharp or persistent discomfort, stop the exercise.
• Address Mobility Limitations: If you struggle with depth or form, focus on specific mobility drills for your hips, ankles, and thoracic spine before or alongside fly squats.
• Consult a Professional: If you have pre-existing joint conditions, injuries, or chronic pain, consult with a qualified healthcare professional or physical therapist before attempting new exercises.
• Progress Gradually: Do not rush the progression to advanced variations. Master the basic form first.