Squat Hold (Bottom Position) – Slow Iso Holds

Movement: Squat Hold (Bottom Position) – Slow Iso Holds

Range of Motion: Bottom of a squat position (knee/hip angle parallel to ground)

Equipment: Flat ground, barefeet

Rep/Time Methodic: 30 seconds, up to 3-5 minutes

Coaching Cues: Knee/hip parallel to floor; Spine neutral; Stay tall through spine and torso;

Warnings: Never go to joint pain! If history of previous knee injury/current injury, especially ACL or meniscus tears in the knee, this movement could initially cause a lot of irritation and cause further damage, so everything around the knee has to be stronger before progressing here (try movements with straight knee first, such as Standing Single Leg Raise Holds or Single Leg Calf Raise Holds for time)

Benefits: Basic strength foundation; Able to go from sitting/standing safely; Support of the ankle, hip, and knee joints

How I Use This in Programs: 3x/week for 30 seconds of 6 sets during Movement Prep of Beginner Foundation A

Progressions: Can start with supported squats, supported by gently holding onto a bar or doorframe; Can progress to adding weight on bar in either Front/Back/Zercher Squat positions and holding for time

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