# Deep Squat Hold

URL: https://heatsy.app/ex/deep-squat-hold

Also known as: Malasana, Asian Squat, Bottom Squat Hold, Yogi Squat

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Adductor Magnus, Soleus
- Helps: Vastus Lateralis, Vastus Medialis, Tibialis Anterior
- Holds: Erector Spinae, Rectus Abdominis

## Technique

1. Stand with feet a bit wider than the shoulders and toes turned out slightly.
2. Sink down into a full squat with the heels on the floor and hands together at the chest.
3. Hold for the planned time, pressing the elbows gently into the knees, then stand up.

### Cues

- Keep the chest tall and breathe slowly.
- Hold on to a post if you need support at first.

### Common mistakes

- Rounding the lower back.
- Letting the heels rise or the knees cave inward.

## Alternatives

- [Prying Goblet Squat](https://heatsy.app/ex/prying-goblet-squat)
- [Goblet Squat](https://heatsy.app/ex/goblet-squat)