Deep Squat Hold
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Dumbbell, Kettlebell
Primary muscle group
Adductors, Hip Flexors
Secondary muscle groups
Quadriceps, Gastrocnemius, Erector Spinae
Movement pattern
Deep Squat Isometric
Training goal
Mobility
Sport
General Athletic Development, Olympic Weightlifting
Overview
Purpose. Improve deep squat position through the hips, knees and ankles.
How it fits the system. A beginner-level deep squat isometric entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Hurdle Walkover and Gastrocnemius Wall Stretch.
Primary muscles
Adductors, Hip Flexors
Secondary muscles
Quadriceps, Gastrocnemius, Erector Spinae
Movement pattern
Deep Squat Isometric
Equipment
Dumbbell, Kettlebell
Difficulty
Beginner
How to Perform
- Stand with the feet shoulder width apart and the toes slightly out.
- Optionally hold a light weight at the chest as a counterbalance.
- Squat down as deep as you can with the heels flat.
- Rest the elbows inside the knees and press them gently outwards.
- Keep the chest tall and breathe steadily.
- Stand up and repeat, or hold for the prescribed time.
Coaching Cues
- Keep the heels flat, elevate them slightly if needed.
- Press the knees out with the elbows.
- Breathe and relax into the position.
Common Mistakes
- Letting the heels lift off the floor.
- Collapsing the chest onto the thighs.
- Forcing depth beyond what the hips allow.
Progressions & Regressions
Progressions
Reduce heel elevation or increase hold time.
Regressions
Hold a support, or elevate the heels on a small plate.
When to Use It
When to use
In warm-ups and mobility sessions before squatting.
When not to use
With knee pain in deep flexion.
Programming
3 holds of 30 to 60 seconds.
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