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how to do squat hold

Holding still at the bottom of a squat trains your legs to tolerate effort without movement, much like a wall sit without the wall. The squat hold builds endurance in the quads and glutes, rehearses a solid squat position, and gives you honest feedback about ankle and hip mobility. It works well for beginners who lose form when they rush reps, and as a quiet leg burner between other exercises. Because nothing moves, strength gains top out quickly, so progress by holding lower or longer rather than repeating it forever.

▶ watch squat hold on the dedicated video page

primary musclesglutes, quads
also workscalves, hamstrings
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Stand with your feet shoulder-width apart and your hands crossed to your chest.
  2. Lower your body into a squat position by bending your knees and pushing your hips back.
  3. Hold the squat position for the desired duration, maintaining proper form throughout.
  4. Stand back up to the starting position by pressing through your heels and straightening your legs.

how much: Start with 3 rounds of 15–20 seconds, then add 5 seconds per round before sitting any lower.

form tips from the wandelbar coaches

  • Spread the floor with your feet so your knees stay pushed out over your toes.
  • Keep your weight spread across heel, big toe and little toe of each foot like a tripod.
  • Brace your abs as if about to laugh, keeping your lower back from arching.

common mistakes

  • Hovering too high so the hold feels easy — lower until your hip crease sits near knee height, then stay there.
  • Knees caving inward as the seconds tick by — actively press them out and squeeze your glutes to stay aligned.
  • Holding your breath until you shake — breathe slowly through your nose and keep your shoulders loose.

make it easier or harder

easier
Hold with your back against a wall, sliding down only as far as feels manageable.
harder
Hold in a deeper squat below parallel, or lift one heel off the floor for part of each hold.
squat hold at depth: thighs parallel, arms crossed on chest, knees over toes
squat hold — correct starting position

similar bodyweight exercises

squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges wall sit hold: back flat against the wall, thighs parallel, knees over ankles wall sit jump squats in mid-air: legs fully extended, arms swung overhead jump squats curtsy lunges: back leg crossed behind front leg, both knees bent curtsy lunges reverse lunges at the bottom: back knee just above the floor, torso upright reverse lunges

never wonder what to train next

squat hold is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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