Bodyweight Squat Hold
The Bodyweight Squat Hold is an isometric lower-body exercise that builds endurance and stability by maintaining the bottom position of a squat. It primarily targets the quadriceps and glutes while challenging core strength and posture without external weight.
Since this exercise relies on time under tension rather than reps, the AI analyzes your hold duration relative to your RPE to precisely gauge intensity. If your daily HealthKit data shows poor sleep or low HRV, the app can adjust the target time to prevent excessive fatigue while still promoting recovery. Additionally, by tracking your history, the AI knows exactly when you've mastered a specific duration and are ready to progress to weighted variations.
Form Cues
- Keep your chest proud and spine neutral
- Drive your knees outward over your toes
- Distribute weight evenly through your mid-foot and heels
- Brace your core tight like you're anticipating a punch
- Keep your head neutral with your gaze forward
- Don't let your knees collapse inward
- Don't round your lower back or shoulders
- Don't lift your heels off the ground
- Don't hold your breath
- Don't rest your elbows on your knees
Common Mistakes
- Knees caving inward (valgus)
- Rounding the upper or lower back
- Shifting weight onto the toes
- Holding breath during exertion
- Not sinking to parallel depth
Muscles Worked
This exercise creates constant tension in the quadriceps and glutes, effectively building isometric strength and muscular endurance. It also heavily engages the core stabilizers and spinal erectors to maintain an upright torso against gravity.
Primary
Secondary
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