Squat Hold

A static squat held with the thighs about parallel to the floor and the arms reaching forward for balance. It builds endurance in the quadriceps and glutes without equipment.

How to do it

1. Stand with the feet shoulder-width apart and the toes turned slightly out.
2. Reach the arms straight forward to counterbalance.
3. Squat down until the thighs are parallel to the floor, keeping the chest up and the heels down.
4. Hold the position, keeping the knees in line with the toes.
5. Stand up to finish.

Tips

• Keep the weight through the middle of the feet and the heels on the floor.
• Do not let the knees cave in or the back round.
• Build the hold time gradually and rest when the thighs begin to shake.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Adductors, Erector spinae, Glutes (medius), Hamstrings