Which muscles does the deep squat hold work?

The deep squat hold mainly works your hip flexors and adductors. It also involves your quadriceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the deep squat hold in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Deep Squat Hold: how to do it and muscles worked

The deep squat hold mainly works your hip flexors and adductors, with help from your quadriceps. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Quadriceps

How to do the deep squat hold

1
Stand with your feet slightly wider than shoulder-width and toes turned out about 30 degrees. Hold a post or a light support in front of you if you need to balance.
2
Sit your hips down between your heels, keeping your chest tall and heels flat. Press your elbows gently against your inner knees to open your hips.
3
Hold for 30 to 60 seconds, breathing slowly and relaxing into the position.

Form tip: Place a folded towel or plate under your heels if they lift. Push your knees out in line with your toes and do not let them cave in.

Common questions

Which muscles does the deep squat hold work?: The deep squat hold mainly works your hip flexors and adductors. It also involves your quadriceps.
What equipment do I need for the deep squat hold?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the deep squat hold in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More hip flexors exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.