Squat Hold

oec:squat-hold

A bodyweight isometric exercise where a static squat position is held to build muscular endurance and stability in the lower body.

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Also called: Isometric Squat, Isometric Squat Hold, Bodyweight Squat Hold, Static Squat Hold, Air Squat Hold, Isometric Squat to Failure

How to do it

Stand tall with your feet approximately shoulder-width apart, toes pointing slightly outward.
Brace your core and bring your hands together in front of your chest for balance.

Hinge at the hips and bend your knees to lower into a squat until your thighs are roughly parallel to the floor.
Hold this position statically without rising or sinking deeper, keeping your chest proud and your weight distributed across your whole foot.
Maintain the static hold for the targeted duration or until technical failure.
Press through your midfoot and heels to stand back up to the starting position.

Breathe continuously and steadily throughout the hold rather than holding your breath.

Knees caving inward during the hold.: Actively push your knees outward in line with your toes.
Allowing the torso to collapse forward and rounding the spine.: Keep your core braced and maintain an upright, proud chest.
Gradually creeping upward out of parallel depth as fatigue sets in.: Commit to holding a consistent thigh-parallel depth throughout the duration.

If you reach complete muscular failure, simply lower safely down to the floor or place your hands on your knees to assist yourself up.

This record: CC-BY-SA-4.0.