Mobility · Calisthenics
Deep Squat Hold - The complete guide
The deep squat hold is a mobility exercise where you hold the bottom of a deep squat - hips below knee height, heels on the floor - an essential position for ankle, hip and knee health.
How to perform it
- 1Stand with your feet slightly wider than hip-width, toes slightly turned out
- 2Lower into a deep squat, hips well below knee height
- 3Keep your heels on the floor throughout the movement
- 4Place your elbows inside your knees and press lightly outward to open the hips
- 5Hold the position calmly with controlled breathing
Common mistakes
⚠️ Heels lift off the floor due to tight ankle mobility
⚠️ Rounding the back heavily instead of keeping a relatively neutral spine
⚠️ Forcing the depth through pain instead of working gradually on mobility
Progression - the path to mastering it
1. Assisted deep squat hold holding onto something stable
2. Deep squat hold 15-20 seconds
3. Deep squat hold 30-45 seconds
4. Deep squat hold 60+ seconds
5. Deep squat hold with weight for extra mobility work
FAQ
Why can't I keep my heels on the floor?
Usually limited ankle mobility - work on ankle stretching and consider temporarily using a slight heel elevation while you build up the mobility.
What are the benefits of the deep squat hold?
Improved ankle, hip and knee mobility, better squat depth in all leg exercises, and a position many cultures traditionally rest in instead of sitting.
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