Squat Hold: How To, Form & Muscles Worked

Name: Squat Hold — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Hold a static low squat position to place sustained tension on the legs. Maintain an upright torso while the thighs bear the load.

Hold a static low squat position to place sustained tension on the legs. Maintain an upright torso while the thighs bear the load.

How to do the Squat Hold#

Stand with your feet about hip- to shoulder-width apart and toes pointed slightly outward.
Push your hips back and bend your knees to lower into a squat until your thighs are roughly parallel to the floor or at a comfortable depth.
Keep your chest lifted and your spine neutral while distributing weight through your heels.
Breathe steadily and hold the position for the chosen duration.
Drive through your heels and straighten your legs to stand up when the hold is complete.

Muscles worked#

Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis)

Common mistakes#

Allowing the knees to collapse inward.
Shifting weight onto the toes instead of keeping it through the heels.
Rounding or collapsing the lower back.

Frequently asked questions#

What muscles does the Squat Hold work?

The Squat Hold primarily works the quads, glutes. The hamstrings, calves, abs assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the hamstrings, calves, abs, lighten the load and slow the lowering phase.

What equipment do I need for the Squat Hold?

None. The Squat Hold is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Squat Hold suitable for beginners?

Yes. The Squat Hold is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Squat Hold?

Aerobics, Bear Crawl, Bear Crawl Hold all train the same primary muscles as the Squat Hold. Pick whichever one matches the equipment in front of you.

How to do the Squat Hold#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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