Bodyweight

Bodyweight Squat Hold

"Bodyweight Squat Hold targets legs, glutes, and core, boosting strength, flexibility, balance, and endurance. It helps maintain proper squat form, so it's beneficial for training programs, fitting beginners to pros."
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Bodyweight Squat Hold instructions
Step-by-step instructions
1
Stand upright with feet hip-width apart, toes slightly turned out.
2
Begin the motion by bending your knees and pushing your hips backwards as if you are about to sit in a chair.
3
Lower your body down until your thighs are at least parallel to the floor, keeping your chest upright and knees over your ankles.
4
Hold this position for the programmed amount of time, tensing up your gluteal muscles and pushing into the ground with your heels.
5
Slowly rise back to the starting position and repeat for the programmed number of sets.
Stand upright with feet hip-width apart, toes slightly turned out.
Begin the motion by bending your knees and pushing your hips backwards as if you are about to sit in a chair.
Lower your body down until your thighs are at least parallel to the floor, keeping your chest upright and knees over your ankles.
Hold this position for the programmed amount of time, tensing up your gluteal muscles and pushing into the ground with your heels.
Slowly rise back to the starting position and repeat for the programmed number of sets.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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