Squat Hold
Starting Posture
Stand with feet hip-width apart, toes pointing forward. Engage core muscles and keep spine neutral. Place hands on hips or extend arms in front for balance.
How to Exercise
Slowly lower body by bending knees and pushing hips back as if sitting into a chair. Keep weight in heels and chest up. Lower down until thighs are parallel to the ground. Hold this position for 30 seconds to 1 minute.
Breath Control
Inhale deeply as you lower into the squat position, exhale slowly as you hold the position. Continue to breathe deeply and evenly throughout the exercise.
Common errors
Common errors include rounding the back, letting the knees collapse inward, and not going low enough in the squat position. Make sure to correct these errors to avoid injury.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on keeping the core tight and maintaining proper form. It's normal to feel a burning sensation in the thighs. If you experience any pain, stop immediately. Gradually increase hold time as you build strength.
Cautions
Avoid letting knees go past toes during the squat. Do not arch the back or lean too far forward. Keep weight balanced evenly on both feet to prevent strain.