Quads
Deep Squat Hold
The Deep Squat Hold is a stretch with no equipment for your quads. Share of the load in the Zulta muscle model: adductors 76%, hip flexors 7% and gluteus maximus 7%.
How to do it
- Stand with the feet a little wider than the shoulders and the toes turned out slightly.
- Squat down as low as you can while keeping the heels on the floor.
- Bring the palms together in front of the chest with the elbows inside the knees.
- Press the elbows gently against the knees to open the hips and lift the chest.
- Hold for 30 to 60 seconds, breathing slowly, then stand up.
Tips
- Hold a rack or doorframe in front of you if the heels lift or you tip backward.
- Shift the weight gently from side to side to find tight spots.
Common mistakes
- Letting the heels come off the floor.
- Collapsing the chest onto the thighs.
- Letting the knees cave inward.
Muscles worked by the Deep Squat Hold
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees bent: the short adductors, not the hamstrings. Spreading the legs or opening the knees lengthens the adductors, with the medial hamstrings joining when the knees are straight.
Deep Squat Hold alternatives
Same equipment
Frequently asked questions
What muscles does the Deep Squat Hold work?
Mainly the adductors.
Is the Deep Squat Hold good for beginners?
Yes. The Deep Squat Hold is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Deep Squat Hold?
For example the Butterfly Stretch, Frog Stretch and Happy Baby. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.