Deep Squat Hold

The Deep Squat Hold is a static mobility exercise where you rest in the bottom of a squat and stay there. It trains the hips and inner thighs, or adductors, and gives the ankles and pelvic floor a chance to relax.

Stand with your feet about shoulder-width apart or slightly wider, toes pointing forward or a little outward. Hold onto a doorframe or sturdy support in front of you for balance. Lower your hips all the way down into a deep squat, keeping your heels on the floor and your chest tall.

Sink into the bottom position and let your body settle. You can gently shift your weight side to side to find tight spots. Treat this as the classic birth-prep hip opener: relax into the position rather than forcing depth.

Breathe slowly through your nose and let your belly and pelvic floor relax on each exhale. To make it easier, grip the support with both hands and keep more weight back. To make it harder, release the support and gently press your elbows against the inside of your knees to open the hips a little more.

Fault: Heels lifting off the floor. Fix: Place a small folded towel or wedge under your heels, or hold the support and shift your weight back until your heels stay down.

Fault: Rounding the back or dropping the chest. Fix: Pull your ribs up, look straight ahead, and use the support to help you keep your torso tall.

Fault: Holding tension in the pelvic floor. Fix: Take slow nasal breaths and consciously let the pelvic floor relax at the bottom of the squat.

Fault: Forcing depth and feeling pain in the hips or pelvis. Fix: Stop at a depth you can hold comfortably, use more support, or skip the exercise if you have pelvic-girdle pain, hemorrhoids, or your provider has told you to avoid deep squatting.