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 intensity
- Injury risk
- Low injury risk
- 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.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Deep squat hold
0:00 / 4:50
Ready
4:50
5 rounds
5 holds of 45 s in a deep squat, 15 s rest between holds.
High risk: read the protocol, stop if anything feels wrong.
- 5
- rounds
- 45s
- work
- 15s
- rest
- 4:50
- total
Done.
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Take the quizWho 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.