Supported deep squat
Hips . Adductors
Hold a sturdy support, sink into a deep squat, heels down.
Use in a programExercise profile
Best forMobilityRehab
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksHips, Adductors
Recommended2-3 x 20-40 s hold
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A supported hip-opening squat hold often used to prepare for labour.
- Setup
- Hold a door frame, rail or sturdy furniture; feet a little wider than the hips.
- Common mistakes
- Forcing the depth or letting the heels lift.
- Easier
- Squat to a comfortable depth or sit on a low stool.
- Harder
- Hold a little longer with relaxed breathing.
- Safety
- Avoid in late pregnancy if your provider has advised against deep squatting; stop if uncomfortable.