Isometric Squat Hold

Body region

• Legs
• Glutes

Technique

1. Stand with feet shoulder-width apart, toes slightly out.
2. Raise your arms in front for balance and sit down and back into a squat.
3. Stop at the planned depth, heels flat, and hold the position without moving.
4. Breathe steadily through the hold, then stand up slowly at the end.

Cues

• Keep the chest up and the back flat.
• Push the knees out over the toes.
• Keep the weight spread across the whole foot.

Common mistakes

• Holding your breath during the hold.
• Letting the hips rise or the knees cave in as you tire.
• Heels lifting off the floor.

Variations

• Sumo Squat

Alternatives

• Goblet Squat
• Barbell Back Squat