How to Do Bodyweight Squats Hold

Bodyweight Squats Hold is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bodyweight Squats Hold

  1. 01Stand with feet shoulder-width apart and toes slightly flared.
  2. 02Lower the hips until the thighs are parallel to the floor, mimicking the bottom of a standard squat.
  3. 03Keep the weight distributed across the mid-foot while reaching the arms forward for balance.
  4. 04Hold this position while maintaining a neutral spine and keeping the chest upright.
  5. 05Push through the feet to return to a standing position once the duration is complete.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Squats Hold

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a parallel shin angle and avoid letting the heels lift off the floor to keep the tension on the quads rather than the knee joints.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Squats Hold questions

What muscles does Bodyweight Squats Hold work?

Bodyweight Squats Hold is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Bodyweight Squats Hold correctly?

Stand with feet shoulder-width apart and toes slightly flared. Lower the hips until the thighs are parallel to the floor, mimicking the bottom of a standard squat. Keep the weight distributed across the mid-foot while reaching the arms forward for balance. Hold this position while maintaining a neutral spine and keeping the chest upright. Push through the feet to return to a standing position once the duration is complete.

What is the A90 coach tip for Bodyweight Squats Hold?

Maintain a parallel shin angle and avoid letting the heels lift off the floor to keep the tension on the quads rather than the knee joints.

Is Bodyweight Squats Hold suitable for beginners?

Bodyweight Squats Hold is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Squats Hold?

No. Bodyweight Squats Hold is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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