Exercise guide
Bodyweight Squat Hold
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
The Bodyweight Squat Hold is an isometric exercise that builds lower body endurance and positional strength by maintaining constant tension in the quadriceps, glutes, and hamstrings. It is highly effective for improving squat depth, core stability, and strengthening the connective tissues around the knee joints.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart or slightly wider, with toes pointed slightly outward.
- Engage your core and pull your shoulder back to maintain a tall, upright posture.
- Extend your arms straight out in front of you at shoulder height to act as a counterbalance.
How to do it
- Inhale and lower your hips back and down as if sitting into a chair, keeping your weight centered over your mid-foot and heels.
- Stop once your thighs are parallel to the floor, or as low as you can go while maintaining a flat back.
- Hold this static position for the target duration, taking slow, controlled breaths throughout the hold.
- Exhale and drive through your heels to return to a standing position once the time is complete.
Form checklist
- Keep your chest lifted and avoid rounding your lower back.
- Ensure your knees are tracking in line with your toes and not caving inward.
- Distribute your weight evenly across your feet, keeping your heels firmly planted.
- Avoid resting your elbows on your thighs; maintain active tension in your torso.
Pro tips
- Actively 'screw' your feet into the ground by applying outward pressure to maximize glute medius activation.
- Focus on pulling your belly button toward your spine to keep the core engaged and protect the lower back during the hold.
Make it harder
- Perform the hold at the very bottom of your range of motion (below parallel) to increase time under tension in the deep squat position.
- Incorporate 'heels-elevated' holds by placing a small wedge or plates under your heels to shift more emphasis onto the quadriceps.
Frequently asked
- What muscles does the bodyweight squat hold work?
- The bodyweight squat hold primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the bodyweight squat hold?
- The bodyweight squat hold requires no equipment — just your body weight.
- Is the bodyweight squat hold good for beginners?
- Yes. The bodyweight squat hold is a beginner-friendly movement and a strong foundation to build on.
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