Deep squat hold
5 holds of 45 s in a deep squat, 15 s rest between holds.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 5 min
- Intensity
- Low
- Injury risk
- Low
- Intervals
- 5 × 45s on, 15s off
- Equipment
- Floor space
How to do it
Stand with your feet a bit wider than shoulder-width, toes slightly out, and sink as low as you comfortably can with heels down and chest up. Hold 45 seconds, stand up and relax for 15, and repeat 5 times. Hold a door frame or pole if you tip backward. Never force painful range.
Who it’s for
Ankles, hips and lower back all at once. Sitting in a deep squat is a position most people have lost, and getting it back makes high steps much easier.
Common mistakes
- Heels lifting. Feet flat. If the heels come up, widen your stance or hold something for balance.
- Chest collapsing. Chest up, back long.
- Forcing painful range. Hold something and let the depth come over weeks.
How to progress
Longer holds first, then a narrower stance, then let go of the support. Once forty-five seconds is comfortable, gently rock side to side while you’re down there.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Endurance Climb longer before you pump out, by moving efficiently.
- Deload Train less, let your fingers recover, keep moving.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.