Exercise #2: The Squat Hold

Do You Know Squat?

Known as a fundamental “resting position”, the squat is a great measure of lower body mobility. Everything from your ankles, knees, hips, and even your lower back will be put to the test with this timeless test of primal human function.

Following up from the “Inchworm”, is the deep squat hold. Your goal is to squat down into a sitting position with the back of your thighs resting on your calves. Do your best to maintain a flat and upright spine as you squat— although slight rounding is normal.


Step 1: Start out in a standing position with your foot placement at about a shoulder-width stance. Turn your toes to face outward at a 10-15° angle. Then squeeze your glutes to lock your hips into proper alignment.

Step 2: Reach your arms out in front of you as you bend from your hips and knees to initiate your squat. Keep your back as straight as possible on the way down, using your outstretched arms as a counter balance.

Step 3: Pull your knees outward as you lower into the bottom of your squat to keep them aligned with your toes. Hold the bottom of your squat for 30 seconds

Step 4 (optional): To deepen the stretch in your hips, wedge your elbows between you thighs and pry your legs open by pressing your palms together.

Scaling Tips:

  • If you are unable to find balance in the bottom of your squat without falling over backwards, you can use a stool or a sturdy surface to help you better hold position.

  • Initially, your lower back may round as you squat this is fine as long as you don’t make it a habit. Spending more time in squat can help you gradually straighten out your spine over time.