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Held Squat
A bodyweight isometric exercise where the lower body holds a deep squat position. It targets the quads and glutes to build muscular endurance, stability, and positional strength, often improving hip mobility.
About Exercise
Equipment
AB Wheel
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Medialis, Vastus Lateralis
Glutes
7/10Glute Max
Hamstrings
4/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-120 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly pointed outward. Maintain a neutral spine and brace your core to ensure an upright posture before starting the descent.
- Inhale and push your hips back, lowering your body into a deep squat position.
- Stop the descent when your thighs are parallel to the floor or lower.
- Actively drive your knees outward, tracking them over your mid-foot.
- Hold this static, deep position for the required duration, maintaining maximal tension.
- Keep your chest high and gaze forward throughout the hold.
- Drive through your feet to stand back up once the hold is complete.
Coaching Tips
Form Cues
- Chest up, shoulders back
- Knees track over toes
- Maintain deep tension
- Root the feet firmly
- Brace core tightly
Breathing
Take deep, controlled breaths throughout the static hold; avoid holding your breath to manage fatigue.
Tempo
X-X-X
Range of Motion
Lower until the hips are parallel with or slightly below the knee joint, ensuring the torso remains upright and spine neutral.
Safety
Safety Notes
- Use caution if you have pre-existing knee or hip joint issues.
- Focus on maintaining good form; depth should not compromise the lower back position.
Spotting
Not recommended; ensure a safe environment to drop down to a seat if fatigue causes a loss of form.
Common Mistakes
- Rounding the lower back in the bottom position
- Allowing the knees to cave inward
- Shifting weight excessively onto the toes or heels
- Holding breath during the isometric contraction
When to Avoid
- Acute knee joint pain
- Severe ankle immobility
Flexibility Needed
- Sufficient ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Basic bodyweight squat competency
Also known as
Squat Hold, Isometric Squat, Wall Sit Prep
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