All exercises
Squat - hold
Squat - hold builds strength endurance by keeping tension in the squat position without moving. It's simple but brutal: the longer you stay stable, the more you train posture and joint control.
Instructions
Stand with feet about shoulder-width apart. Lower into a squat by bending the hips and knees until reaching the desired depth. Hold the position steadily with the chest upright, core engaged, and knees aligned over the feet. Breathe calmly while maintaining tension, then stand back up with control.
Avoid Common Mistakes
• letting the knees collapse inward
• rounding or overextending the lower back
• shifting weight unevenly between feet
• holding the breath
Variations
• with higher or lower hold position
• longer or shorter hold duration
• heels elevated
• arms forward or overhead
• adding external load
Type:
strength
Exercise mode:
isometric
Difficulty:
beginner
Equipment:
none