I'm interested in
Visual demonstration of the Bodyweight Squats Hold exercise

Protected preview

Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Glutes Quadriceps
Secondary muscles
Biceps Calves
Equipment
Bodyweight
Exercise guide

Bodyweight Squats Hold

4 steps Updated 29/08/2026

Bodyweight Squats Hold is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart and your hands crossed to your chest.
  2. Lower your body into a squat position by bending your knees and pushing your hips back.
  3. Hold the squat position for the desired duration, maintaining proper form throughout.
  4. Stand back up to the starting position by pressing through your heels and straightening your legs.
Continue from here
Visual demonstration of the 4 Corners Curtsy exercise 4 Corners Curtsy Shoulders · Glutes Visual demonstration of the 4 Corners Side Step exercise 4 Corners Side Step Biceps · Glutes Visual demonstration of the 4 Punches Side Squat exercise 4 Punches Side Squat Glutes · Quadriceps Visual demonstration of the 4 Reverse Lunge and 4 Side Taps exercise 4 Reverse Lunge and 4 Side Taps Glutes · Quadriceps

Last updated: 29/08/2026

Back to all exercises
Bodyweight Squats Hold

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.