AÂ FIT30 EXERCISE
Squat Hold
A Squat Hold is an isometric exercise that involves holding a squat position without the dynamic movement of a full squat. It targets various lower body muscles and helps improve lower body strength and endurance.
HOWÂ TO
How do I do a Squat Hold?
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Lower your body by bending your knees and hips, as if sitting back into a chair.
- Aim to lower yourself until your thighs are parallel to the ground. Adjust the depth based on your flexibility and comfort.
- Hold the squat position without any upward or downward movement. Keep your back straight, chest lifted, and weight on your heels.
- Engage your quadriceps, hamstrings, glutes, and core muscles to maintain the squat position.
- Breathe naturally, focusing on deep and controlled breaths.
- Hold the squat position for a specified duration, gradually increasing the time as you become more comfortable with the exercise.
- Slowly stand up to return to the starting position.
TIPS
What are some tips for a Squat Hold?
- Maintain proper squat form throughout the hold. Ensure your knees are in line with your toes, and your back is straight.
- Adjust the depth of your squat based on your flexibility and comfort. Avoid going too low if it compromises your form.
- Focus on stability and balance during the hold. Engage your core to stabilize your spine.
- Breathe deeply and avoid holding your breath. Controlled breathing helps you sustain the position.
- Keep your feet flat on the ground, and avoid lifting your heels.
MODIFICATIONS
How do I modify a Squat Hold?
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.
What are the benefits of a Squat Hold?
Endurance
Leg Strength
Core Strength
A bodyweight30 workout
Do Your Own Sting
Complete 7 Rounds In 29:20
- Push-Ups (00:10)
- Pulse Ups (00:40)
- Push-Ups (00:10)
- Rest (00:15)
- Bodyweight Squat Hold (00:40)
- Rest (0:15)
- Elbow Plank Hip Dips (0:15)
- Mountain Climbers (0:40)
- Elbow Plank Hip Dips (0:15)
- Rest (1:00)
Free
A bodyweight30 workout
Be-Leaf In Yourself
Complete 6 Rounds In 27:00
- Seal Jacks (00:30)
- Alternating Side Lunges (00:30)
- Seal Jacks (00:30)
- Rest (00:10)
- Bodyweight Squat Hold (00:20)
- Rest (00:10)
- Pilates Hundred (00:30)
- Heel Touches (00:30)
- Pilates Hundred (00:30)
- Rest (1:00)
Free