Go down into a squat and stay there.
Squat hold
How to do it
- Heels flat on the floor.
- Hands out in front to help you balance.
- Breathe. Don't hold your breath.
- Nothing at all
- Enough floor to lie down on, arms out.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Hold the back of a chair, and go only halfway down.
Harder
- Hold it for longer, hands straight up.
Sitting down? Sit tall with your feet flat and press them into the floor for as long as you can.
What it trains
💪 Strength🔋 Staying power🤸 Bendiness
Which muscles do the work
Thigh musclesBottom musclesCalf muscles
Tap one to see it in the Body.