How to Deep Squat Hold

The deep squat hold is an excellent exercise to gain mobility and strength in the hips, knees, ankles, and spine. Doing this exercise can improve your overall mobility and help out other athletic, functional movements. For many people, spending time in the deep squat can alleviate pains and discomfort over the course of time.

I have my clients start with trying to accumulate 5 minutes a day in the deep squat position. Then work your way up to 20 minutes a day.

Use the First variation of the deep squat if you are able. If you have trouble getting low enough or feel discomfort anywhere, elevate your heels 1-3 inches (2nd variation). If you are not able to stabilize yourself in any free standing squat, use the 3rd variation and grab onto something. Make sure you use the assistance to attempt to straighten your back.
This exercise is a part of the Move Strong Now Program that develops Strength, Flexibility, Definition and Freedom in your body

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[フェル]

I'm skateboarder and underwent two surgeries on my hips... I'm trying to improve this because when I squat to skate, I feel uncomfortable :(

[yudhaputranto]

in Java, we called this 'ndhodhok' :)

[MrBourne]

Lower back pain when standing up from the deep squat position?

[jayjayplyz]

Very to I hold a object I loose the ankles stretch

[benjaminturner]

I have been adding this into my routines for a while now, and can't seem to progress beyond the heels elevated. I can hold that one for a while, but as soon as I go feet on the floor I lose balance and almost fall over. Can't maintain that position for even 20 seconds.

Is there something else I should be working on to make that better? It's the same when I squat with weight, in lifting shoes I'm fine but without I'm like Bambi!

[gunneryj]

Does the mid back need to be rounded forward or straight ?

[seansartor]

Very good exercise. However, occasionally when I stand back up, I'm a little light headed. It's probably because my vagus nerve has been pinched during the squat. How can this be avoided?

[Isaiah-vphw]

I wanna this so it gives so much pelvic relief for me but it messes up my knee bad after a while, what can I do ? Modify excercises ? Is there something for my knee

[macs-]

In india this basically how we shit. Then my house switched to English. Ever since then I've knee pain. I used to be an athlete and now I can't run 1 km.

[andrewdillion]

Having knee pain doing this, any solutions?

[ndan]

Di indonesia namanya jongkok. Almost indonesian can do this. 😄

[binoyjohn]

Will this improve barbell squat poundages

[crisrocchio]

How do you keep you feet from flaring out? Meaning, I struggle with keeping them straight ahead when in the squat. Any ideas on how to fix this problem? 😮

[shabaduba]

I can sit without heel elevation, but after 1 min some pain comes in hips and knees and is it ok to feel that?

[TheWaqy]

Does this help with anterior pelvic tilt? Great channel btw!

[RespectOtaku]

One day I have accident in my foot so I can't able to sit properly i able to sit by upwarding my toe and now I'm can't able to sit properly

[ploniofludrasco]

0:00 how to be slav
0:40 how to be western spy

[thorondor]

How is this different from just sitting?

[k.]

If I do the elevated deep squat(the 2nd variation) will I eventually be able to do the first one? Or I'll be stuck on the 2nd one.?

[OrangutanNationz]

Do you let your pelvis tuck behind your spine or not? Im not getting it.