3-second hold low squats

How to do it

1. Set upFeet shoulder-width apart.
2. MoveSquat down as low as you can with your heels flat, hold for three seconds, then stand.
3. Watch forRelaxing at the bottom. Stay tight so you could stand up quickly at any point.

Easier or harder

Easier

Air squats: no holds.

Harder

Wall sit hold.

What it works

Muscles

Quads, Glutes & hamstrings

Position

Standing

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Air squats
• Squat pulses
• Sumo squats
• Sumo squat pulses (3x)
• Squat walks
• Cossack squats