Legs · Bodyweight
Deep Squat Hold
How to do the deep squat hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Squat
- Mechanic
- Compound
How to do it
Sit in a deep squat position, keeping the chest upright and heels on the ground, to open up the hips and stretch the ankles.
- 1Feel a stretch in your hips, ankles, and calves as you sit in a deep squat
- 2Keep your chest lifted and core engaged to maintain balance
- 3Press your knees out with your elbows to open your hips
Common mistakes
- Avoid rounding your back or collapsing forward
- Don't let your heels lift; keep them on the ground
- Avoid holding your breath; breathe deeply into the stretch
Muscles worked
The deep squat hold mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the deep squat hold for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.