Deep Squat Hold
How to Do It
Lower into the bottom of a deep squat — hips below parallel — feet flat, heels down, knees pushed out. Keep the chest as tall as mobility allows and use the elbows to gently press the knees apart. Settle weight evenly through the feet and hold for the prescribed time, breathing into the position.
Why It Works
Sustained time in deep flexion builds tissue tolerance and active strength at end range for the hips, knees, and ankles, reinforcing the ability to own a deep, stable bottom position rather than just passing through it.
Hockey Transfer
Develops the deep hip and ankle range and position-strength that support a low, powerful skating stance; greater end-range control improves stride depth and resilience of the hips and knees under deep loading.
Coaching Cues
- "Heels down, knees out"
- "tall as you can, chest up"
- "breathe into the hips"
Common Mistakes
Heels lifting; rounding the low back; knees collapsing inward
Progression / Regression
longer hold or light goblet load
hold a support or elevate the heels slightly
Primary Muscles
Energy System
Strength/neural (isometric)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library