Deep Squat Hold: How-to, Tips & More
The Deep Squat Hold is a beginner stretching exercise for your quads and glutes. You do it with bodyweight. It is a good fit when your goal is general fitness.
Besides the quads and glutes, it also works your adductors and ankles, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Primary
Adductors
Secondary
Ankles
Secondary
How to do the Deep Squat Hold
- Stand with your feet a bit wider than your hips.
- Squat down as deep as you can with your heels down.
- Push your knees out with your elbows.
- Hold with your chest up.
Deep Squat Hold tips
- Hold a post in front of you if you tip backward.
Sets and reps
Most lifters do well with 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Bodyweight
Type
Stretching
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Deep Squat Hold work?
The Deep Squat Hold mainly works your quads and glutes, with help from your adductors and ankles.
How many sets and reps should I do?
A good starting point is 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve.
Is the Deep Squat Hold good for beginners?
Yes. The Deep Squat Hold is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Deep Squat Hold?
You need bodyweight.
Add Deep Squat Hold to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon