Holding Squat
UpdatedBuild lower body strength & endurance! Hold the squat to feel the burn and improve your stability.
The Holding Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Holding Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Holding Squat Variations and Alternatives
How to do the Holding Squat
Stand with your feet shoulder-width apart.
Bend your knees and push your hips back as if you are about to sit on an imaginary chair, lowering yourself down until your thighs are parallel to the ground.
Keep your back straight, chest lifted, and knees tracking over your toes.
Extend your arms out in front of you for balance or cross them over your chest.
Hold this position, keeping your muscles engaged and your core tight for the desired amount of time.
Keep your weight primarily in your heels and ensure your knees do not push out ahead of your toes.
After holding, straighten your legs to return to the starting position and either rest before the next set or if doing single sets, repeat for additional sets after a short break.
Remember to breathe continuously throughout the exercise and adjust the duration to match your fitness level.
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Holding Squat FAQs
What muscles does the Holding Squat work?
The Holding Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Holding Squat?
None. The Holding Squat is a bodyweight exercise, so you can do it anywhere.
Is the Holding 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 Holding Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Holding Squat variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Barbell Zercher Hold Squat, Barbell Pause Half-Squat and Bodyweight Squat.
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