Squat Hold. How-to, proper form and tips

Squat Hold icon

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

How to and step by step instructions:

  1. Stand on your feet, hip-wide.
  2. Bend knees lowering until the quads are parallel to the ground.
  3. Stay in this position a few seconds or minutes.

Hints & tips:

  • Keep your feet slightly open, but almost parallel.
  • Keep your body straight.


  • 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 , Secondary

Primary muscles: Glutes, Hip Flexor, Quads

Secondary muscles: Lowerback, Hip Adductor, Hamstring

While waiting for something

Muscle: Glutes

Muscle: Hip Flexor

Muscle: Quads

Category: Isometric