Also known as: deep squat hold, deep squat, third-world squat, ass-to-grass squat, deep heel-down squat

What is Low Squat Hold?

The Low Squat Hold is a bodyweight isometric exercise where you sit in a deep squat with hips below knee level to improve leg strength and mobility. It targets the quadriceps, hamstrings and glutes and is classified as an easy-level move suitable for beginners building hip mobility and endurance.

How to Do Low Squat Hold

  1. Set feet and posture: Stand with feet shoulder-width apart, toes slightly turned out. Engage core, set shoulders back and down to maintain a neutral spine before descending into the squat.
  2. Lower into squat: Push hips back and bend knees, keeping knees tracking over toes. Descend until hip crease drops below knee level while maintaining an upright chest.
  3. Arms for balance: Raise arms in front of the chest to help balance; relax shoulders and breathe steadily to avoid tensing the neck and upper back.
  4. Hold position: Maintain the low squat while evenly breathing; keep knees pushed outward and weight through heels and mid-foot for 20-60 seconds as tolerated.
  5. Exit safely: Press through heels to stand, squeezing glutes at the top. Reset posture and rest before repeating; use a support if you feel lightheaded.

Muscle Groups

Quadriceps, Hamstring, Glutes

Description

Stand with feet shoulder-width apart, and feet turned out slightly for comfort. Engage the core and set the shoulders.

Raise the arms in front of the chest and slowly squat down, pushing the knees outwards, so they remain over the toes. Squat until the hip crease is below knee level and keep the arms in front for balance and stability.

Hold this position for a time, ensuring that you continue to breathe comfortably.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Low Squat Hold?

The Low Squat Hold builds quadriceps, hamstring and glute endurance while improving hip and ankle mobility, balance, and posture. It’s low-impact and useful for warm-ups, mobility sessions, and building foundational lower-body control.

What common mistakes should I avoid?

Avoid letting knees cave inward, rounding the lower back, lifting heels, and holding your breath. Keep knees tracking over toes, maintain a neutral spine, distribute weight through heels, and breathe steadily for a safer, more effective hold.

How can I progress or regress the Low Squat Hold?

Regress by elevating heels on a small wedge, holding a support, or limiting depth. Progress by increasing hold time, adding a goblet weight, performing slow pulses, or advancing to single-leg variations for added strength and stability.