Squats are a full body exercise that works the hips, glutes, quads, and hamstrings and benefits the core. . There are a multitude of squat variations that include weights and jumping. This one is the torturous static hold version.
If you lower down and hold the position for 15 or more seconds, you’ll really feel the burn. So try and go up and down followed by 10-15 seconds more.
Ultimate Guide to Squat Holds
- Stand with your feet a little wider than hip width with your head facing directly forward. Your toes turned out slightly and your arms resting at your sides.
- Bend your knees pushing your buttocks and hips out and diagonally down behind (just as you would sitting on a low bench). Keep your head, neck and back straight with your knees over your ankles.
- Lower your body until your thighs just below being parallel to the ground. As you lower down, bring your arms up and forward for balance.
The key to proper squatting form is the hinging of your hips. The squat movement does not originate in the knees, it originates in the hips. Think about sitting down in a chair. Start the squat by pressing your hips back. Your knees will naturally follow. Squatting down on your toes and ball of the feet work the quads more (front thighs). Keeping the feet flat will work the back of the legs more. The hip chop as a warm up or the previous exercise will help you get the right squat position.
- Tip 1: Keep the knees pointing in the direction of the feet.
The Benefits of Squat Holds
Few exercises work as many muscles as the squat. It’s an excellent exercise useful for toning and tightening your buttocks, abs and of course your legs.
Muscle groups worked with Squat Holds
Squat Holds Variations
- Widen the stance (the sumo squat hold).
- Add weights. You can squat with a kettle bell or hold any sort of weight (keep it close to your chest as you do not want to lean forward).
- Squat against a wall (wall squats).