Deep Squat Hold
Sit into a deep squat and use the elbows to gently press the knees out, holding to open the hips and ankles.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Adductors, Hip flexors
- Equipment
- Bodyweight
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the adductors, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Deep Squat Hold work?
- The Deep Squat Hold mainly works the adductors and hip flexors.
- What equipment do you need for the Deep Squat Hold?
- None: it is a bodyweight exercise.
- How many sets and reps of the Deep Squat Hold?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the Deep Squat Hold?
- Cable Hip Adduction, Cable Standing Hip Adduction, Dumbbell Cossack Squat Loaded and Machine Hip Adduction work the same main muscle.
Program it for your clients
Coaches add the Deep Squat Hold to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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