How to do Body Weight Squat Holds

You often engage your back when picking up things or lifting objects in your daily activities. The problem is, most often, this is done incorrectly; rather than bending your legs and keeping your back straight while picking or lifting, there is the natural tendency to use the lower back and bend it. This leads to unnecessary back aches and could potentially injure it in the long run.

The squat is one of the most effective leg exercises that aims for you to make it a habit to lift or carry the proper way. And the body weight squat holds is one of the basic squats where you can start.

The body weight squat holds seems like the old way of punishing students in school. However, when done correctly, this serves as an effective exercise for your glutes as well as training for your leg muscles like quadriceps, calves and hamstring. Holding your position during a body weight squat holds may seem hard at first but this is actually one way of strengthening your lower body.

As soon as you have mastered body weight squat holds, you can begin to challenge yourself further by adding weights to have more resistance in the process.



Start off by standing upright, arms straight on each side, feet shoulder width part, and toes pointing outward.


  1. Press your hips down into a squat as if you’re about to sit on a chair while simultaneously raising your arms in front of you. Keep your back straight at all times. Stop as soon as your thighs are parallel to the ground.
  2. Keep arms straight out and parallel to the floor. Push your hips back so your knees don’t go over the line of your toes.
  3. Hold it for as long as you can.


Slowly go back up to your original position.


Has this exercise been effective for your training? Let us know by adding your experience below.

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