Legs · Mobility
Supported Deep Squat Hold
The Supported Deep Squat Hold mainly trains your quads and glutes. Also working: adductors and calves.
Hold for time
How to do it
- Hold on to the frame, feet slightly wider than shoulder width
- Sink slowly into a deep squat, heels stay on the floor
- Lift your chest, knees pointing over your toes
- Breathe calmly and hold, then use your arms to help you stand up
Coach’s tip
The deep squat is a resting position many people have unlearned. Your hands on the frame keep you balanced: so your hips and ankles can relax into it. A few seconds longer every week.
Noticeably loads the knee. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Grip
Both hands on the frame
Load
Hold for time
You need
Nothing extra
Alternatives
Other exercises for the same movement (mobility). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Supported Deep Squat Hold work?
Mainly the quads and glutes. The adductors and calves help.
What can I do instead of the Supported Deep Squat Hold?
For the same movement: Ankle Rock, Kneeling Hip Flexor Stretch and Cable Belt Squat. In DCFT you swap with one tap.
DCFT
The Supported Deep Squat Hold in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.