Exercise

Deep Squat Hold

A mobility and strength hold that challenges hip and ankle flexibility while building posterior chain endurance. Keep your chest upright and weight distributed evenly through your feet—avoid letting your knees cave inward.

Also called: Squat Hold, Deep Squat Stretch, Asian Squat, Malasana · Equipment: bodyweight · Pattern: squat

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How to do it

Step by step

  1. Stand with feet shoulder-width apart, toes pointing forward or slightly outward.
  2. Lower your body by bending at the hips and knees, descending as low as possible while keeping your chest upright.
  3. Keep your weight distributed evenly through your entire foot, pressing your heels down if possible.
  4. Maintain an upright torso and engage your core throughout the hold.
  5. Hold this deep squat position for the prescribed time, then stand up and rest.
Muscles worked

What it trains

Mainly Glutes, Quadriceps.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the deep squat hold in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.