Squat Hold exercise is an effective exercise for targeting the quadriceps, gluteus and hamstring muscles.

It also engages the core muscles to stabilise the upper body to support the lower back.

Squat Holds are performed as a time under tension exercise which means you have to hold the contracted position for a pre-determined period of time.

Time under tension increases the intensity of the exercise and helps improve flexibility, mobility and stability of the legs, hips, hamstrings, glutes and lower back.

Squat Holds How To

  • Assume a shoulder width stance; feet slightly angled out and knees slightly bent.
  • Push out your hips and chest to maintain a flat back position. You can clasp your hands in front of your chest for better stability.
  • Slowly descend to the bottom position of the squat by bending at the hips then the knees. Your weight must be at your heels.
  • At the bottom position, your hips must be slightly lower or in line with your knees. The tops of your thighs are parallel with the floor and your knees are tracking over your feet. Keep the flat back position. Hold the position for a count of “five”.
  • Return to starting position by pushing your heels through the floor, extending at the knees, then hips and pushing your hips forward to straighten your legs. Keep a slight bend in your knees at the top position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Squat Hold is a great way to build mobility for the hips. Those who have had injury to the hips or lower back use the Squat Hold as a rehab exercise.

Try to maintain the hold position for at least 30 seconds. If you cannot maintain 30 seconds, do several sets of 5 second reps to build up your strength.

Do not lean too far forward. Try to maintain the 90 degree angle to place more emphasis on the hips and legs.

Variations: Frog Squat | Duck Walk

Routine for Strength: 5 sets x hold as long as possible (30 secs rest between sets)

Squat Hold

How To Do Squat Hold