Legs
Squat Hold
You sit at the bottom of a squat and stay there. Holding still keeps your quads and glutes working the whole time, and it's a good way to practice a strong squat position.
- Works
- Quads, glutes, adductors, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet about shoulder width apart, toes turned slightly out, hands together at your chest.
- 2Sit your hips back and down until your thighs are about parallel to the floor.
- 3Hold there with your chest tall, knees pushed out over your toes and your weight in your whole foot.
- 4Breathe steadily through the hold, then stand up slowly when your time is up.
Cues
- Knees out over your toes.
- Chest up, eyes forward.
- Keep breathing. Don't hold your breath.
Common mistakes
- Creeping up as you tire. Keep your thighs about parallel. If you can't stay low, shorten the hold instead of cutting the depth.
- Knees caving in. Push them out over your toes for the whole hold.
- Heels lifting. Sit back a little more and press through your whole foot. Widen your stance if they still come up.
Easier
Hold a little higher, or lean your back against a wall in a wall sit.
Harder
Hold one dumbbell at your chest, or a dumbbell in each hand at your sides, and keep the same depth.
Try it: 3 holds of 20 to 40 seconds.
How long should you hold a squat?
Start with 20 to 30 seconds with good form, then build up. Once 45 to 60 seconds feels steady, hold a dumbbell instead of going longer. End the hold when your knees cave or your heels lift.
