Zombie Squat
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The Zombie Squat is a bodyweight strength exercise where you hold your arms extended straight forward like a zombie while performing a deep squat, emphasizing an upright torso and full depth. Its primary purpose is to build lower body power and core stability by challenging balance and posture under load. It mainly targets the quads, glutes, posterior thighs, and back, making it ideal for beginners or athletes seeking to improve squat mechanics without equipment.
How to Perform Zombie Squat
- 1Stand tall with feet shoulder-width apart, toes slightly turned out, and arms extended straight forward at shoulder height with palms facing down (zombie position).
- 2Engage your core by bracing your abs as if preparing for a punch.
- 3Inhale deeply, then push hips back and bend knees to lower into a squat until thighs are parallel to the ground or as low as comfortable.
- 4Keep chest lifted, back flat, and arms rigid and extended forward throughout the descent.
- 5Exhale as you drive through heels, squeezing glutes to stand back up to the starting position.
- 6Pause briefly at the top, maintaining tension in your core and back.
- 7Key form tips: Gaze forward to prevent rounding the back; avoid letting knees cave inward—track them over toes; use arms for balance only, not momentum. Common mistakes: Leaning forward excessively or partial depth squats, which reduce glute and quad activation.