Squat Hold

1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
2. Lower your body by bending your knees and hips, as if sitting back into a chair.
3. Aim to lower yourself until your thighs are parallel to the ground. Adjust the depth based on your flexibility and comfort.
4. Hold the squat position without any upward or downward movement. Keep your back straight, chest lifted, and weight on your heels.
5. Engage your quadriceps, hamstrings, glutes, and core muscles to maintain the squat position.
6. Breathe naturally, focusing on deep and controlled breaths.
7. Hold the squat position for a specified duration, gradually increasing the time as you become more comfortable with the exercise.
8. Slowly stand up to return to the starting position.

1. Maintain proper squat form throughout the hold. Ensure your knees are in line with your toes, and your back is straight.
2. Adjust the depth of your squat based on your flexibility and comfort. Avoid going too low if it compromises your form.
3. Focus on stability and balance during the hold. Engage your core to stabilize your spine.
4. Breathe deeply and avoid holding your breath. Controlled breathing helps you sustain the position.
5. Keep your feet flat on the ground, and avoid lifting your heels.

Easier

• If the full squat is challenging, perform the hold with a shallower squat position.
• Stand near a sturdy surface or use a support (like a chair) for balance assistance.
• Begin with a shorter duration for the hold and gradually increase as your strength improves.
• Perform the squat hold with your back against a wall for added support and stability.

Harder

• Perform the squat hold with a deeper squat.