Bodyweight Hold Squat
Build strength & endurance with the bodyweight hold squat. Improve lower body & core stability, no equipment needed!
Muscle Groups
Primary
Secondary
Instructions
Bodyweight Squat Hold
Positioning
1. Starting Position: Stand with your feet shoulder-width apart. Your toes can point slightly outward.
2. Arms Placement: Bring your hands in front of you, either clasping them together or placing them on your hips.
Movement
1. Descent: Slowly lower your body by bending your knees and pushing your hips back as if you are going to sit in a chair. Ensure that your knees do not go past your toes.
2. Hold Position: Once your thighs are parallel to the ground (or as low as comfortable), hold this position. Keep your back straight and chest lifted, looking forward.
3. Breathing: Hold the squat for 20-30 seconds while breathing deeply. Focus on maintaining tension in your legs and core.
4. Ascent: Press through your heels and return to the starting position by straightening your legs and standing up tall.
Tips for Beginners
- Keep Your Weight Back: Imagine your weight is in your heels, not on your toes.
- Core Engagement: Keep your core engaged throughout the movement to help maintain balance.
- Adjust Depth: If going all the way down is difficult, start with a shallower squat and gradually work to lower depths as you become more comfortable.
Frequency
- Aim for 2-3 sets of 5-10 holds, with short breaks in between.