Bodyweight Hold Squat
UpdatedBuild strength & endurance with the bodyweight hold squat. Improve lower body & core stability, no equipment needed!
The Bodyweight Hold Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Bodyweight Hold Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Bodyweight Hold Squat Variations and Alternatives
How to do the Bodyweight Hold Squat
Bodyweight Squat Hold
Positioning
Starting Position: Stand with your feet shoulder-width apart. Your toes can point slightly outward.
Arms Placement: Bring your hands in front of you, either clasping them together or placing them on your hips.
Movement
Descent: Slowly lower your body by bending your knees and pushing your hips back as if you are going to sit in a chair. Ensure that your knees do not go past your toes.
Hold Position: Once your thighs are parallel to the ground (or as low as comfortable), hold this position. Keep your back straight and chest lifted, looking forward.
Breathing: Hold the squat for 20-30 seconds while breathing deeply. Focus on maintaining tension in your legs and core.
Ascent: Press through your heels and return to the starting position by straightening your legs and standing up tall.
Tips for Beginners
Keep Your Weight Back: Imagine your weight is in your heels, not on your toes.
Core Engagement: Keep your core engaged throughout the movement to help maintain balance.
Adjust Depth: If going all the way down is difficult, start with a shallower squat and gradually work to lower depths as you become more comfortable.
Frequency
Aim for 2-3 sets of 5-10 holds, with short breaks in between.
Bodyweight Hold Squat FAQs
What muscles does the Bodyweight Hold Squat work?
The Bodyweight Hold Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Hold Squat?
None. The Bodyweight Hold Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Hold Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Hold Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Hold Squat variations and alternatives?
Similar exercises include the Barbell Zercher Hold Squat, Barbell Pause Half-Squat, Bird Dog Hold and Bodyweight Squat.
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