Squat Hold
Rep Range
Time Based
Hints
Begin with your feet shoulder-width apart, toes slightly pointed outwards. Push your hips back and bend your knees, lowering your body into a squat position as if you're about to sit on a chair. Ensure your knees are aligned with your feet and don't extend beyond your toes. Lower down to where your thighs are parallel to the floor or to a depth that is comfortable for you. Keep your chest up and maintain a neutral spine. Hold this position, keeping your weight on your heels and your core engaged. You can place your elbows to your knees with hands together or keep your arms folded at chest level for balance.
Common Mistakes
Avoid letting your knees collapse inward and ensure they stay aligned with your toes. Ensure your back remains straight and you don't round your shoulders forward. Your weight should be on your heels and not on the balls of your feet.
Breathing
Maintain steady and deep breaths while holding the position. Inhale through the nose and exhale through the mouth, keeping your core engaged throughout.
Muscle Focus
Primary Muscles
Quads, Glutes, Adductors, Hip Flexors
Secondary Muscles
Hamstrings, Erector Spinae
Tertiary Muscles
Core, Calves