Supported Deep Squat Hold
oec:supported-deep-squat-hold
A lower-body mobility drill where you hold a sturdy support to comfortably sit and remain in a full-depth squat.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Assisted Deep Squat Hold, Pole-Assisted Deep Squat, Assisted Squat Hold
How to do it
Setup
- Stand facing a sturdy upright support, such as a squat rack post or suspension trainer handles, with feet roughly shoulder-width apart.
- Turn your toes slightly outward to match your natural hip anatomy.
- Grasp the support firmly at roughly chest height.
Movement
- Use your arms for support as you push your hips back and bend your knees to sink down into a deep squat.
- Descend until your hips are below your knees while keeping your heels flat on the floor.
- Hold the bottom position with a tall, upright chest and relaxed hips.
- Maintain the static hold for the target duration, using the support to keep your balance and prevent collapsing.
- Pull gently with your arms and drive through your midfoot to stand back up.
Breathing
Breathe smoothly and deeply into your belly to encourage your hips and pelvic floor to relax into the bottom position.
Cues
- Heels flat
- Chest tall
- Knees track over toes
- Sink into the hips
Common faults
- Heels lifting off the ground.
- Widen your stance slightly, turn the toes out more, and lean back into the support to keep the entire foot planted.
- Excessively rounding the spine into a slouched posture.
- Pull your chest through your shoulders and maintain a proud, neutral spine using the support.
- Knees collapsing inward.
- Actively push your knees outward in line with your middle toes.
Safety
- Ensure the anchor or rack is completely stable and will not tip under your body weight.
- Do not bounce aggressively at terminal hip or knee flexion.
Muscles
Joints
- Hip: Flexion, External rotation
- Knee: Flexion
- Ankle: Dorsiflexion
- Lumbar spine: Isometric stabilization
Details
- Movement
- Squat, Mobility drill, Stretch
- Modality
- Mobility, Flexibility
- Mechanics
- compound
- Force
- static
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- Squat rack or Power rack or Suspension trainer or Wall
- Record
- Duration
- Load
- none
Sources
- wger: Supported Deep Squat Hold, by Original exercise instructions prepared for nalhilal (CC0-1.0)
This record: CC-BY-SA-4.0.