How to do the Deep Squat Hold
Primary: Adductors, Glutes · also works Calves, Hip Flexors, Lower Back, Quads. Also called: squat hold, asian squat, resting squat.
Step by step
- 1
Stand with feet shoulder-width apart and toes slightly turned out.
- 2
Squat all the way down until your hips are close to your heels.
- 3
Keep your heels on the floor and use your elbows to gently press your knees outward.
- 4
Hold for 30 to 90 seconds while breathing steadily and keeping your chest up.
- 5
Hold onto a doorframe or elevate your heels if you cannot keep your heels down.
Coaching cues
- Heels down
- Elbows push the knees out
- Chest tall, relax into the position
Common mistakes
- Heels lifting off the floor
- Rounding hard through the back
- Forcing the knees inward
Sets, reps and where it fits
Muscle
3–4 × 30–90 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 30–90 sec
rest 45–60 s
Deep Squat Hold alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Deep Squat Hold work?
Primary: Adductors, Glutes. Secondary: Adductors, Glutes, Calves, Hip Flexors, Lower Back, Quads
How many sets and reps of Deep Squat Hold should I do?
Hold or work for 30–90 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Deep Squat Hold?
Same movement pattern, different equipment: Bodyweight Squat, 90/90 Hip Stretch, Wall Sit, Goblet Squat, Cat-Cow, Doorway Chest Stretch.
Is the Deep Squat Hold good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.