Mobility and stretches

Deep squat hold with support

Muscles worked: Hips · ankles

How to do it

1. Set up. Hold a sturdy support, such as a rack upright, door frame or heavy table, with feet a little wider than hip-width and toes turned out slightly.
2. Move. Lower into a deep squat as far as is comfortable, using your hands for balance. Keep your heels down if you can; a small plate under them is fine.
3. Finish. Hold and breathe for the set time, then use the support to stand up slowly. Stop if your knees or hips hurt.

Form cues

• Hold a door frame, rail or sturdy chair in front of you.
• Feet about shoulder-width apart, toes turned out a little.
• Sit down between your heels as far as is comfortable, using your hands to steady you.
• Let your knees travel forward over your toes, in line with them.
• Breathe slowly, then stand up using your hands as much as you need.

Muscles worked

This is a mobility hold rather than a strength move. It takes your hips, knees and ankles through a deep range, with the quads, glutes and calves working lightly.

How long to hold a deep squat

Start with short holds of 10 to 20 seconds, keeping hold of your support, and have a breather in between. Add a few seconds at a time as it gets easier.

Only try a hold without support once the supported version feels comfortable and you feel in control all the way down and back up.

Easier and harder versions

Easier

• Hold higher up on the support and don’t go as deep.
• Put a small book or plate under your heels.

Harder

• Hold for longer, a few seconds at a time.
• Use less support: one hand, then just your fingertips.
• Add a gentle reach of one arm overhead.

Common mistakes

• Forcing depth so your heels lift or it pinches.
• Letting the knees fall inwards.
• Holding your breath.
• Going without support before you’re steady with it.

Where it appears in the member plans

Both 12-Week Home Plans use it in the quiet cardio circuit and stretching session, as 3 holds of 20 seconds. Mobility + Core uses it in two sessions, with holds of 30 seconds.

Deep squat hold with support questions