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Deep Squat Hold
A passive hold in the bottom of the squat. Rebuilds ankle and hip mobility — the foundation of barbell squat technique.
QuadsGlutesAdductorsNo equipment
How to perform
- 1.Squat to your maximum comfortable depth, heels on the floor
- 2.Knees pushed out — elbows can brace against them from inside
- 3.Back as neutral as possible, chest open
- 4.Hold for 30+ seconds with steady breathing
Common mistakes
- Heels lifting off the floor
- Tipping onto the toes with a rounded back
Tips
- Not mobile enough yet? Hold a support in front of you or put plates under the heels
- Accumulate 2-3 minutes a day — squat depth changes noticeably within a month
Limitations
Use caution with issues in: knees. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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