Mobility · Regular
Deep Squat Hold
Sitting in the bottom of a squat with heels down, opening your hips and ankles.
Demo by Lena, an AI coach.
- Works
- hip flexors, adductors; also calves, glutes, lower back
- Kit
- No kit
- Dose
- 30 seconds
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand with feet a little wider than shoulder width and toes turned out, then sit straight down as low as you comfortably can. Hold a door frame or sturdy support if you need it.
While you move
- Heels stay down
- Elbows press knees out
- Chest up, long spine
- Breathe and sink a little
Avoid
- Letting your heels lift
- Letting your knees collapse inward
Take care if you have trouble with your knees or your hips.