Exercise guide
Holding Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The holding squat is an isometric variation that builds lower-body endurance and improves hip mobility by maintaining tension at the most challenging part of the movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
- Engage your core and pull your shoulder blades down and back to maintain a proud chest.
- Distribute your weight evenly across the 'tripod' of your foot: the heel, big toe, and pinky toe.
How to do it
- Inhale as you lower your hips back and down, keeping your weight centered over your mid-foot.
- Stop once your thighs are parallel to the floor and hold this static position for the target duration.
- Maintain steady, controlled breathing throughout the hold; do not hold your breath.
- Exhale and drive through your heels to return to a full standing position.
Form checklist
- Keep your chest upright and avoid leaning too far forward.
- Ensure your knees track in line with your toes and do not cave inward.
- Keep your heels glued to the floor at all times.
- Maintain a neutral spine without rounding your lower back.
Pro tips
- Actively 'screw' your feet into the floor to create external rotation torque, which better engages the glutes and stabilizes the knees.
- Focus on pulling your belly button toward your spine to keep the core rigid and protect the lower back during the hold.
Make it harder
- Lower your hips slightly below parallel to increase the stretch and demand on the quadriceps.
- Extend your arms straight out in front of you at shoulder height to further challenge your core stability and upper back posture.
Frequently asked
- What muscles does the holding squat work?
- The holding squat 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 holding squat?
- The holding squat requires no equipment — just your body weight.
- Is the holding squat good for beginners?
- Yes. The holding squat is a beginner-friendly movement and a strong foundation to build on.
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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps