# Isometric Squat Hold

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

Also known as: Isometric Squat Holds, Squat Hold, Static Squat Hold

Variation of: [Bodyweight Squat](https://heatsy.app/ex/bodyweight-squat)

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](https://heatsy.app/ex/sumo-squat)

## Alternatives

- [Goblet Squat](https://heatsy.app/ex/goblet-squat)
- [Barbell Back Squat](https://heatsy.app/ex/back-squat)