Deep Squat Hold

A deep bodyweight squat held at the bottom position to improve hip mobility and ankle flexibility. Typically held for time to build comfort in the deep squat position.

Instructions

1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
2. Bend at the hips and knees to lower your body into a deep squat position.
3. Lower until your hips are below your knees, keeping your chest up and weight in your heels.
4. Place your hands on the ground or on your knees for balance if needed.
5. Keep your head neutral and spine lengthened throughout the hold.
6. Hold this bottom position for the prescribed duration, breathing steadily.
7. Press through your heels to stand up and return to the starting position.
8. Repeat for additional sets as needed.

Tips

• This stretch requires flexibility and mobility that takes time to develop—don’t force yourself deeper than comfortable.
• Point your toes slightly outward to better open your hips and reduce stress on your knees.
• If balance is an issue, hold onto a sturdy object like a pull-up bar or door frame.
• Maintain steady, relaxed breathing throughout the hold—holding your breath increases tension.
• Perform this stretch regularly as part of your warm-up or mobility work for best results.
• Over time, try to reduce your hand support and increase the depth and duration of the hold.