Staggered Negative Hold Squat
The Staggered Negative Hold Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Staggered Negative Hold Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
How to do the Staggered Negative Hold Squat
Setup
Standing upright, position one foot slightly forward in a staggered (or kickstand) stance, with the heel of the back foot lifted.
Movement
Initiate a squatting motion by hinging at the hips and bending both knees, keeping the majority of your weight on the front leg.
Descend into a squat and come to a complete hold at the bottom of the movement.
Maintain an upright torso with your weight centered over the front foot.
Hold this position for the duration of the prescribed set.
Ensure knees stay aligned over your toes and do not cave inward.
Staggered Negative Hold Squat FAQs
What muscles does the Staggered Negative Hold Squat work?
The Staggered Negative Hold Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Staggered Negative Hold Squat?
None. The Staggered Negative Hold Squat is a bodyweight exercise, so you can do it anywhere.
What workout day should the Staggered Negative Hold Squat go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.