How to do Squat Hold
StandingHoldIntermediate
Squat Hold is a standing stretch for your calves, hamstrings and quadriceps.
Step by step
- 1Stand with feet shoulder-width apart and toes slightly outward.
- 2Lower your hips back and down as if sitting in a chair.
- 3Keep your weight on your heels, chest lifted, and back straight.
- 4Hold this position.
What you should feel
Let your weight settle into your heels.
Form tips
- Lower your hips until your thighs are parallel to the floor. Ensure your knees stay aligned with your toes.
- Feel the warmth in your thighs and glutes.
- Keep your chest lifted… shoulders soft.
Make it easier
Keep your squat higher if your knees need a gentler day.
Coming out of it
On your next exhale… press through your feet… and slowly stand.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Squat Hold with a coach
In BendEase, a voice coach talks you into Squat Hold, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your calves and hamstrings.
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