How to do the Deep Squat Hold
Step by step
- Stand with feet a bit wider than shoulder width, toes turned slightly out.
- Push your hips back and sink all the way down into the bottom of a squat.
- Use your elbows to gently push your knees out over your toes.
- Keep your chest tall and heels down, and breathe into the position.
- Push through your feet to stand back up when the hold is done.
The thing people get wrong
If your heels lift or you feel unstable, hold onto a sturdy support in front of you - never force the depth.
Coaching cue
Relax and let yourself sink a little lower with each slow breath out.
Stay safe
Come out of it if you get knee pain at the bottom and hold a shallower squat instead.
Make it easier or harder
- Easier: Put a rolled towel under your heels, or squat only as low as you can with the heels flat.
- Harder: Hold longer and gently press one knee out at a time with your elbow.
Muscles worked
- Primary: Hips
- Secondary: Glutes, Calves
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.