How to do a squat and hold

Lower bodyBodyweightBeginner

Sit into a squat and hold at the bottom — builds strength and endurance where you need it most.

How to do it

1Sit back and down into a squat
2Hold with your thighs near parallel, heels down
3Keep your chest tall and breathe

Muscles worked

Quads Glutes

Share this exercise

Let Core Buddy do the deciding

See the squat and hold and 200+ more inside Core Buddy. It builds and times the whole session for you — every move with a video like this one. Free to download.

Try these next

Lower bodyBeginner

Pulse squats

A squat held low with small pulses — keeps constant tension on your legs and builds a real burn.

How to do it →

Lower bodyIntermediate

Jump squat

A squat with an explosive jump out of the top — builds power in your legs and gets your heart going.

How to do it →

Lower bodyIntermediate

Bulgarian split squats

A split squat with your back foot raised behind you — one of the best single-leg builders there is, and it hum…

How to do it →