Deep Squat Hold

Muscles worked by the Deep Squat Hold

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

AdductorsHip AdductorsLower BackErector SpinaeHamstringsHamstring MusclesSoleus

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Deep Squat Hold

1. Stand with the feet slightly wider than the shoulders and the toes turned out.
2. Clasp the hands in front of the chest and sit the hips down between the heels.
3. Lower until the hips are below the knees while the heels stay flat on the floor.
4. Keep the chest up and press the elbows against the knees to push them out.
5. Hold the position, breathing steadily, then stand up.

Form tips

• Keep the heels flat; if they lift, place a small plate or wedge under them.
• Push the knees out in line with the toes and keep the spine long.
• Build the hold time gradually, standing to reset between sets.

At a glance

Deep Squat Hold in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Squat
• Barbell Back Squat
• Barbell Bulgarian Split Squat
• Bodyweight Squat
• Box Squat
• Bulgarian Split Squat
• Dumbbell Front Squat
• Dumbbell Pistol Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "deep-squat-hold",
  "name_en": "Deep Squat Hold",
  "name_de": "Tiefer Kniebeuge-Halt",
  "name_es": "Sentadilla Profunda Isométrica",
  "description_en": "A static bottom-position squat held with the hips below the knees, the heels flat and the hands clasped in front of the chest. It builds endurance and mobility in the hips, knees and ankles.",
  "description_de": "Ein statischer Halt in der tiefsten Kniebeugeposition mit der Hüfte unter den Knien, flachen Fersen und vor der Brust verschränkten Händen. Er baut Ausdauer und Beweglichkeit in Hüfte, Knien und Sprunggelenken auf.",
  "description_es": "Una sentadilla estática en la posición más baja, con la cadera por debajo de las rodillas, los talones apoyados y las manos juntas delante del pecho. Desarrolla resistencia y movilidad en caderas, rodillas y tobillos.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "adductors",
    "erector_spinae",
    "hamstrings",
    "soleus"
  ],
  "goals": [
    "mobility",
    "endurance"
  ],
  "tags": [
    "leg_day",
    "mobility",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "squat",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand with the feet slightly wider than the shoulders and the toes turned out.",
    "Clasp the hands in front of the chest and sit the hips down between the heels.",
    "Lower until the hips are below the knees while the heels stay flat on the floor.",
    "Keep the chest up and press the elbows against the knees to push them out.",
    "Hold the position, breathing steadily, then stand up."
  ],
  "instructions_de": [
    "Steh mit den Füßen etwas weiter als schulterbreit und den Zehen nach außen gedreht.",
    "Verschränke die Hände vor der Brust und setz die Hüfte zwischen die Fersen ab.",
    "Geh tief, bis die Hüfte unter den Knien ist, während die Fersen flach am Boden bleiben.",
    "Halte die Brust oben und drück die Ellbogen gegen die Knie, um sie nach außen zu schieben.",
    "Halte die Position, atme gleichmäßig und steh dann auf."
  ],
  "instructions_es": [
    "Colócate de pie con los pies algo más abiertos que los hombros y las puntas hacia fuera.",
    "Junta las manos delante del pecho y baja la cadera entre los talones.",
    "Desciende hasta que la cadera quede por debajo de las rodillas mientras los talones permanecen apoyados en el suelo.",
    "Mantén el pecho erguido y presiona los codos contra las rodillas para empujarlas hacia fuera.",
    "Mantén la posición respirando con regularidad y luego ponte de pie."
  ],
  "tips_en": [
    "Keep the heels flat; if they lift, place a small plate or wedge under them.",
    "Push the knees out in line with the toes and keep the spine long.",
    "Build the hold time gradually, standing to reset between sets."
  ],
  "tips_de": [
    "Halte die Fersen flach; heben sie sich, leg eine kleine Hantelscheibe oder einen Keil darunter.",
    "Schieb die Knie in Linie mit den Zehen nach außen und halte die Wirbelsäule lang.",
    "Steigere die Haltezeit nach und nach und steh zwischen den Sätzen zum Zurücksetzen auf."
  ],
  "tips_es": [
    "Mantén los talones apoyados; si se levantan, coloca un disco pequeño o una cuña debajo.",
    "Empuja las rodillas hacia fuera en línea con las puntas de los pies y mantén la columna larga.",
    "Aumenta el tiempo de mantenimiento poco a poco, poniéndote de pie para reiniciar entre series."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/deep-squat-hold-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "deep-squat-hold");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.