Squat Hold 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Squat Hold is a bodyweight exercise that primarily targets the quads while also engaging the glutes. It involves lowering into a squat position with the hips below knee level and holding the position while keeping the core engaged and arms extended for balance. This isometric exercise strengthens the lower body, improves stability, and enhances muscular endurance in the legs and glutes.
How to Perform
Position your feet about shoulder-width apart with a slight outward angle for comfort and stability.
Tighten your core muscles and relax your shoulders while keeping them aligned.
Extend your arms straight in front of you at chest height to help maintain balance.
Gradually lower your body by bending at the hips and knees, making sure your knees track over your toes.
Descend until your hips are slightly below your knees, keeping your weight evenly distributed through your feet.
Maintain this squat position, holding it steadily while breathing deeply and continuously.
Focus on engaging the quads and glutes throughout the hold to maximize strength and endurance benefits.
Keep your posture upright and chest open to protect the lower back and maintain stability.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your weight evenly distributed on your heels to protect your knees.
Engage your core throughout the hold to maintain stability.
Avoid letting your knees cave inward; push them slightly outward.
Focus on controlled breathing to sustain the hold longer.
Maintain an upright chest to prevent lower back strain.
Gradually increase hold time to build muscular endurance.
Keep your gaze forward to help maintain balance.
Use a mirror or record yourself to check alignment and form.
Do not bounce or shift weight during the hold to maximize muscle engagement.
Relax your shoulders and avoid tensing the neck unnecessarily.
How Not to Perform
Do not let your knees collapse inward or extend past your toes.
Avoid leaning forward or rounding your back.
Do not lift your heels off the ground; keep weight on your feet evenly.
Avoid holding your breath; maintain steady breathing.
Do not shrug or tense your shoulders and neck.
Avoid bouncing or shifting weight during the hold.
Do not lower too quickly; descend in a controlled manner.
Avoid locking your knees; keep a slight bend to protect joints.
Do not let your arms drop or lose alignment; keep them extended for balance.
Avoid holding the position beyond your capability, which can compromise form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
