Exercise library
Deep Squat Hold
Glutes · Mobility
Generic mobility demo. Follow the steps below for this exact exercise.
MobilityMobility
Sitting in the bottom of a squat to open the hips, knees and ankles.
- Difficulty
- Moderate
- Tracking
- Measured in time
Muscles worked
GlutesQuadsCalves
Equipment
Bodyweight
How to do it
- Stand with your feet a little wider than your hips and your toes slightly turned out.
- Squat down as low as you comfortably can and let your hips settle at the bottom.
- Rest your elbows inside your knees and press them gently outward while keeping your chest up.
- Hold for the set time, breathing steadily, then stand up under control.
Coaching cues
- Hold a doorframe or put a book under your heels if you fall backwards.
- Rock gently from side to side during the hold to find more room in the hips.