Deep Squat Hold

Hip flexors, adductors, anklesBodyweight

Isometric deep squat hold designed to build ankle, hip flexor, and adductor mobility for deeper squat mechanics.

How to do it

1Stand with your feet slightly wider than shoulder-width, toes angled slightly out.

2Lower smoothly into a deep squat, tracking your knees in line with your toes.

3Sink your hips as low as possible while keeping your feet flat on the floor.

4Press your elbows against the inside of your knees to drive them outward.

5Hold this low position with an upright chest for the target duration.

Common mistakes

Letting your heels rise off the floor, shifting strain to your knees due to limited ankle mobility.

Allowing your knees to cave inward, placing unwanted stress on the knee joints.

Excessively rounding your spine, shifting the workload from your hips to your lower back.

Breathing

Breathe deeply and smoothly without holding your breath during the hold.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.