Mobility and stretches
Deep squat hold with support
Muscles worked: Hips · ankles
How to do it
- Set up. Hold a sturdy support, such as a rack upright, door frame or heavy table, with feet a little wider than hip-width and toes turned out slightly.
- Move. Lower into a deep squat as far as is comfortable, using your hands for balance. Keep your heels down if you can; a small plate under them is fine.
- Finish. Hold and breathe for the set time, then use the support to stand up slowly. Stop if your knees or hips hurt.
Common mistakes
- Letting heels lift.
- Holding without support if your balance isn’t ready.
Where it appears in the member plans
12-Week Home Plan: Bodyweight, 12-Week Home Plan: Dumbbells or Band, Mobility + Core.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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