The deep squat hold — also called the resting squat — is about sinking to the very bottom of a bodyweight squat and just staying there. Heels down, chest tall, relaxed. It's one of the simplest ways to build ankle, hip and knee mobility and feel at home in a position chairs have trained out of us. Here's how to do it, what it works, the mistakes to avoid, and how to program it.
The deep squat hold is sinking into and holding a full-depth bodyweight squat with your heels flat on the floor. It builds ankle, hip and knee mobility and comfort at the bottom of the squat — the range long-term sitting tends to take away. Relax into the position with a tall chest, hold for 20–60 seconds, and stand back up under control. If it's too intense, regress by holding onto support in front of you or elevating your heels, then build depth and time gradually.
The deep squat hold is a whole-lower-body mobility position. Getting to the bottom and staying there asks the ankles, hips and knees to move through their full range while the muscles around them relax and lengthen.
| Role | Area | What happens in the hold |
|---|---|---|
| Main demand | Ankles | Dorsiflex to let the shins travel forward with heels down |
| Main demand | Hips | Flex deeply and open to settle into the bottom |
| Opened | Knees, adductors | Reach full flexion while the inner thighs relax |
| Stabilizers | Core, feet | Keep you balanced and tall over the whole foot |
Step-by-step form. Warm up first, lower slowly, and only settle to a depth that stays balanced and pain-free.
Scale the hold to your mobility or work the same position a different way:
The deep squat hold works as a warm-up, a mobility break, or a cooldown. General starting points:
| Goal | Sets × hold | Notes |
|---|---|---|
| Warm-up | 2 × 20–30s | Before squats or leg day to open the ankles and hips |
| Building mobility | 3 × 45–60s | Relax deeper each round; reduce support over weeks |
| Frequency | Most days | Short, regular holds beat rare long ones — even as a desk break |
Read mobility for lifting and how to warm up to place it well. Pair it with the Cossack squat for lateral hip range, and use it to build toward a strong, deep ATG squat.
Log the deep squat hold in LiftHero — hold time, support used, and how it felt — and it keeps a running history so you can watch your bottom-position comfort improve over the weeks. Drop it into a saved warm-up or recovery routine and it's ready next session. LiftHero records what you log; it doesn't diagnose your form or replace a professional.
It builds ankle, hip and knee mobility and helps you feel comfortable and stable at the bottom of a full squat. Many people use it as a mobility drill and resting position to counter long hours in chairs.
Heels that rise usually point to limited ankle mobility. Try a slightly wider stance with toes turned out, hold support in front of you, or elevate your heels on a small wedge. Ankle mobility tends to improve with practice.
Hold a rack, doorframe or TRX in front of you to offload weight and balance, elevate your heels to reduce the ankle demand, or shorten the hold. Build depth and time gradually rather than forcing it.
For most healthy people a controlled, pain-free deep squat is fine and can build mobility. Come out if you feel knee or hip pinching or numbness, ease in gradually, and check with a professional if you have a knee, hip or back issue.
Starting with 20–60 seconds for a few rounds works well, adding time as it gets comfortable. Some people build up to several minutes. Comfort and quality matter more than one long hold.
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This guide is educational and not medical advice. Ease into flexibility work, warm up first, never force a stretch into pain, and see a professional for any injury.
By Meitar Lazimi, founder of LiftHero · Last updated July 10, 2026.