Deep Squat Hold
Sitting in the bottom of a bodyweight squat for time to open the hips, ankles and adductors. Used as a mobility hold, not a strength exercise.
Primary muscles
- Adductors
- Glutes (Gluteus Maximus)
Secondary muscles
- Soleus
- Lower Back (Erector Spinae)
- Quadriceps
- Sets
- 2–3
- Duration
- 20–60 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing with feet slightly wider than hip-width and toes turned slightly out.
Sit your hips down between your heels as low as you comfortably can.
Bring your hands together in front of your chest and use your elbows to gently guide the knees out.
Keep your heels down and chest lifted as you hold.
Shift gently side to side or forward and back if it helps, then stand up with control.
Breathing: Breathe slowly into the belly and relax a little deeper on each exhale.
Coaching tips
Heels heavy
Knees track over toes
Chest proud
Common mistakes
Heels lifting off the floor
Knees caving inward
Collapsing the chest fully forward
Safety notes
Hold a support or elevate the heels if needed; avoid sitting in knee or hip pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.