Deep Squat Hold

A static bottom-position squat held with the hips below the knees, the heels flat and the hands clasped in front of the chest. It builds endurance and mobility in the hips, knees and ankles.

How to do it

1. Stand with the feet slightly wider than the shoulders and the toes turned out.
2. Clasp the hands in front of the chest and sit the hips down between the heels.
3. Lower until the hips are below the knees while the heels stay flat on the floor.
4. Keep the chest up and press the elbows against the knees to push them out.
5. Hold the position, breathing steadily, then stand up.

Tips

• Keep the heels flat; if they lift, place a small plate or wedge under them.
• Push the knees out in line with the toes and keep the spine long.
• Build the hold time gradually, standing to reset between sets.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Adductors, Erector spinae, Hamstrings, Calves (soleus)