Squat holding a support
Also called assisted squat, door frame squat
- Works
- Front of the thigh · quadriceps
- Buttocks · gluteus maximus
- Needs
- No equipment
Setup
Stand facing a door frame, a sturdy post or the back of a heavy chair. Hold it with both hands. Stand with feet shoulder-width apart.
Steps
- Reach your hips back and bend your knees.
- Use your hands only as much as you need.
- Lower as far as is comfortable.
- Push through your whole foot and stand up.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
In the front of your thighs and your buttocks.
Common mistakes
- Pulling up with the arms.
- Letting the knees fall inward.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.