Squats

An isometric exercise routine thats build muscle, strength, balance, and range of motion in targeted areas through static muscle contraction.

Exercise Overview

Exercise Instructions

Squat Hold demonstration

1. Squat Hold

Instructions

  • Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
  • Lower your hips back and down as if sitting into a chair, keeping your weight on your heels.
  • Keep your chest lifted and your back straight and hold the position.

Tips

  • Aim to lower your hips until your thighs are parallel to the floor.
  • Keep your knees in line with your toes.

Modifications

  • For less intensity, perform the exercise with a smaller range of motion.

Benefits

  • Calves, Hamstrings, Quadriceps, Glutes
Split Lunge Hold demonstration

2. Split Lunge Hold

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Step one foot back, lowering your back knee towards the floor while keeping it off the ground.
  • Keep both knees at 90 degree angles and hold the position.

Tips

  • Keep your chest lifted and your back straight.
  • Align your front knee above your ankle.

Modifications

  • For less intensity, keep your back knee further from the floor.
  • Use a chair or wall for balance support if needed.

Benefits

  • Calves, Hips, Hamstrings, Quadriceps, Glutes
Narrow Squat Hold demonstration

3. Narrow Squat Hold

Instructions

  • Start from a standing position with your feet together.
  • Lower your hips back and down as if sitting into a chair, keeping your weight on your heels.
  • Keep your chest lifted and your back straight and hold the position.

Tips

  • Aim to lower your hips until your thighs are parallel to the floor.
  • Keep your knees in line with your toes.

Modifications

  • For less intensity, perform the exercise with a smaller range of motion.

Benefits

  • Calves, Hamstrings, Quadriceps, Glutes
Side Lunge Hold demonstration

4. Side Lunge Hold

Instructions

  • Start from a standing position with your feet wide and your toes pointed forward.
  • Shift your weight to one side, bending your knee to lower your hips toward your foot until your thigh is parallel to the floor.
  • Keep your opposite leg straight and hold the position.

Tips

  • Keep your chest lifted and your back straight.
  • Keep your bent knee in line with your toes.

Modifications

  • For less intensity, perform the exercise with a smaller range of motion.

Benefits

  • Calves, Hips, Hamstrings, Quadriceps, Glutes
Sumo Squat Hold demonstration

5. Sumo Squat Hold

Instructions

  • Start from a standing position with your feet wide apart and your toes pointing outward.
  • Lower your hips back and down as if sitting into a chair, keeping your weight on your heels.
  • Keep your chest lifted and your back straight and hold the position.

Tips

  • Aim to lower your hips until your thighs are parallel to the floor.
  • Keep your knees in line with your toes.

Modifications

  • For less intensity, perform the exercise with a smaller range of motion.

Benefits

  • Calves, Hips, Hamstrings, Quadriceps, Glutes
Curtsy Lunge Hold demonstration

6. Curtsy Lunge Hold

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Step one foot diagonally behind you, crossing it behind your front leg.
  • Bend both knees to lower your hips until your front thigh is parallel to the floor and your back knee is just above the floor.
  • Bring your arms in front of your chest and hold the position.

Tips

  • Keep your chest lifted and your back straight.
  • Engage your glutes and inner thighs to maintain stability.

Modifications

  • For less intensity, don't lower your hips as much.
  • Use a chair or wall for balance and support if needed.

Benefits

  • Calves, Hips, Hamstrings, Quadriceps, Glutes
Wall Sit demonstration

7. Wall Sit

Instructions

  • Start from a standing position with your back against a wall and your feet shoulder width apart.
  • Walk your feet forward to an arm's length away from the wall, then slide your body down until your thighs are parallel to the floor.
  • Extend your arms straight out in front of you and hold the position.

Tips

  • Keep your head and back flat against the wall and your knees in line with your toes.
  • Keep your weight in your heels, not your toes.

Modifications

  • For less intensity, don't lower your body down as far.

Benefits

  • Calves, Hamstrings, Quadriceps, Glutes