mobility · none
Deep Squat Hold
The single-position 'reset' for hips, ankles, and back.
2–3 × 45–60 sec 6 minrest 45s
Equipment
none
Rest
45s between sets
Primary muscles
hips, ankles
Also works
thoracic spine
How to do it
- Stand with feet shoulder-width, toes slightly turned out.
- Squat down as low as you can, letting your hips relax at the bottom.
- Rest your elbows against the inside of your knees, hands together.
- Breathe deeply for 45–60 seconds. Stand and repeat.
Form cues
- ✓Heels down if possible (elevate on a plate if not)
- ✓Chest tall
- ✓Relax everything you don't need
Common mistakes
- ✗Bouncing
- ✗Rounding the lower back
Progressions
- 30 sec elevated heels → 60 sec flat → 90 sec with arm reach