Execution form
- EquipmentNone
- PatternMobility
- Repsheld for time
How to do the Deep Squat Hold
Set up. Stand with your feet a little wider than your hips, toes turned out.
- Squat down as deep as you can with your heels on the floor.
- Hold the bottom, using your elbows to gently push the knees out.
- Breathe and relax into the position.
- Stand up at the end of the time.
Form cues
- Keep the heels down.
- Hold a support to stay upright.
- Let the hips sink slowly.
Common mistakes
- Rounding hard through the back.
- Lifting the heels.
Muscles worked
Main target: Adductors. The adductors line the inner thigh. They draw the leg in toward the body and help hold the hip and knee steady in a squat.
On the way: Glutes and Calves.
Its other side: Abductors, in the inner and outer hip pattern.
Variations and preparation
Its variations: Broomstick Overhead Squat.
Track it in StatBlockFit
In the StatBlockFit app the Deep Squat Hold is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Deep Squat Hold?
Set up: Stand with your feet a little wider than your hips, toes turned out. Steps: 1. Squat down as deep as you can with your heels on the floor. 2. Hold the bottom, using your elbows to gently push the knees out. 3. Breathe and relax into the position. 4. Stand up at the end of the time. Form cues: Keep the heels down. Hold a support to stay upright. Let the hips sink slowly. Common mistakes: Rounding hard through the back. Lifting the heels.
What muscles does the Deep Squat Hold work?
It trains the adductors as its main target and works the glutes and calves on the way.