Deep squat hold

A compound exercise for the quads and glutes, with help from the adductors. Equipment: no equipment.

Orbit

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WorksQuadsGlutesAdductors

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Feet a little wider than the shoulders, toes slightly out.
Sink as low as you comfortably can
Hold with the heels down and the chest up

Muscles worked

Deep squat hold: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Adductors

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all deep squat hold alternatives.

Assisted single-leg squatNo equipment
Back squatBarbell and Squat rack
Band squatResistance bands
Bodyweight box squatPlyo box or step
Bodyweight squatNo equipment
Box squatBarbell, Squat rack and Plyo box or step

More quads exercises

Trap bar deadliftTrap bar
Front squatBarbell and Squat rack
Smith machine squatSmith machine
Hack squatHack squat machine
Leg pressLeg press
Goblet squatDumbbells

Put the deep squat hold in a plan that adapts

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