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Exercises/Deep Squat Hold
MobilityBeginner

Deep Squat Hold

Sitting in the bottom of a bodyweight squat for time to open the hips, ankles and adductors. Used as a mobility hold, not a strength exercise.

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Primary muscles

  • Adductors
  • Glutes (Gluteus Maximus)

Secondary muscles

  • Soleus
  • Lower Back (Erector Spinae)
  • Quadriceps
Sets
2–3
Duration
20–60 sec
Rest
15–30s

How to perform

Deep Squat Hold movement

Main muscles working (thicker lines)

Starting position

Standing with feet slightly wider than hip-width and toes turned slightly out.

  1. 1

    Sit your hips down between your heels as low as you comfortably can.

  2. 2

    Bring your hands together in front of your chest and use your elbows to gently guide the knees out.

  3. 3

    Keep your heels down and chest lifted as you hold.

  4. 4

    Shift gently side to side or forward and back if it helps, then stand up with control.

Breathing: Breathe slowly into the belly and relax a little deeper on each exhale.

Coaching tips

  • Heels heavy

  • Knees track over toes

  • Chest proud

Common mistakes

  • Heels lifting off the floor

  • Knees caving inward

  • Collapsing the chest fully forward

Safety notes

  • Hold a support or elevate the heels if needed; avoid sitting in knee or hip pain.

Details

Body parts
Hips · Lower Body
Equipment
Bodyweight
Movement
Mobility · Squat
Exercise type
Mobility
Training goals
Mobility · Flexibility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Knee CirclesBeginner→

Similar Exercises

  • Frog StretchIntermediate→
  • Goblet SquatBeginner→
  • Knee-to-Wall Ankle MobilizationBeginner→
  • Stability Ball Hug StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.