Deep squat hold
Also called resting squat, bottom squat hold
- Works
- Inner thigh · adductors
- Buttocks · gluteus maximus
- Calves · gastrocnemius and soleus
- Lower back · erector spinae
- Needs
- No equipment
Setup
Stand with feet a little wider than your shoulders, toes turned out. Hold a door frame or sturdy post if you need to.
Steps
- Lower into the deepest squat you can with your heels down.
- Press your elbows gently against the inside of your knees.
- Hold for the time you chose.
- Stand up slowly.
Breathing
Breathe slowly. Let each breath out take you a little further, without forcing it.
Where you feel it
In your hips, inner thighs, ankles and lower back.
Common mistakes
- Letting the heels lift.
- Staying longer than the knees are comfortable.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your knees ache; put a folded towel under your heels.