Calisthenics
Quads
Glutes
Beginner
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Mobility
Deep Squat Hold
Settle into the bottom of a squat and simply stay there. This resting position mobilizes ankles, knees, hips and lower back all at once — a position humans are built to spend time in.
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Suggested use
Sets
3
Time
30s
Rest
30s
Mobility
Intermediate
Mobility
Squat
Muscles worked
Primary
Adductors
Glutes
Secondary
Quads
Calves
Ankle stabilizers
Lower back
Equipment
No equipment needed - just your body.
How to do it
- Stand with feet slightly wider than shoulder width, toes turned out a little.
- Lower yourself all the way down into the deepest comfortable squat.
- Keep both heels on the floor and let your hips settle between your ankles.
- Press your elbows gently against your inner knees and keep your chest tall.
- Breathe slowly and let the position gradually soften — shift weight side to side if it helps.
- Stand up slowly when the hold is done.
Common mistakes
- Letting the heels lift off the floor.
- Rounding into a slump instead of keeping the chest reasonably tall.
- Fighting the position rigidly instead of breathing and settling.
- Standing up quickly after a long hold.
Safety first
- Hold something stable in front of you, or place a rolled mat under the heels, if the bottom position is not there yet.
- Build the hold time gradually — several short visits beat one long grind.
- Rise slowly to standing, especially after longer holds.
Who should avoid or modify
- Recent knee or hip surgery, or joint replacements with movement precautions — consult a licensed clinician first.
- Acute knee pain in deep flexion.
- Dizziness on standing — rise slowly and shorten the holds.
Breathing and tempo
Breathing: Slow breaths into the belly; exhale as you let the hips settle deeper.
Tempo: Static hold — accumulate time rather than forcing depth.
Regressions
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