Holding Squat
Expert Advice
Maintain tension in your quads and hamstrings throughout the hold to maximize muscle activation.
How-to-do Steps
- Stand with feet shoulder-width apart.
- Lower into a squat position until your thighs are parallel to the floor.
- Hold this position, ensuring your knees are in line with your toes and your back is straight.
- Maintain the squat hold for the desired duration.
- Stand back up to the starting position.
Track Holding Squat in FitAI
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Muscles Worked
Holding Squat primarily targets the Quads, Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Holding Squat work?
Holding Squat primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Holding Squat?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Holding Squat suitable for beginners?
Yes, Holding Squat is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
