Squat Hold. How-to, proper form and tips
Lower yourself into a squat position and stay there. This is an isometric exercise, surprisingly hard after 1 or 2 minutes, unless you have strong quads and glutes.
Video demonstration
(excerpt from 'Squat Hold - XFit Daily'
by XHIT Daily)
How to and step by step instructions:
- Stand on your feet, hip-wide.
- Bend knees lowering until the quads are parallel to the ground.
- Stay in this position a few seconds or minutes.
Hints & tips:
- Keep your feet slightly open, but almost parallel.
- Keep your body straight.
Benefits:
- Strengthen glutes and quads.
- Increases hip and ankle mobility.
- Its a discrete exercise that can be done everywhere.
Counting & gamification:
- Count the seconds you can hold.
- Measure progress by the duration you support.
- Set a challenge of 60 minutes accumulated for a month.
- Create the habit of doing this regularly, for example when preparing for your tv shows or waiting for the bus.
Muscles worked and body parts involved:
Primary muscles: Glutes, Hip Flexor, Quads
Secondary muscles: Lowerback, Hip Adductor, Hamstring
