How to do Narrow Squat Hold
StandingHoldBeginner
Narrow Squat Hold is a standing stretch for your calves, glutes and hamstrings.
Step by step
- 1Stand with your feet together and bring your hands together in front of your chest.
- 2Now sit your hips back like you're lowering onto a chair, and bend your knees.
What you should feel
Let your weight sit in your heels.
Form tips
- Knees together, tracking over the toes. Chest up, back flat. Feel the quads and glutes working.
- Keep your chest lifted.
- Feel the warmth in your thighs… and breathe.
Make it easier
Stay a little higher if your knees need a gentler day.
Coming out of it
Press through your feet… and slowly stand up tall.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Narrow Squat Hold with a coach
In BendEase, a voice coach talks you into Narrow Squat Hold, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your calves and glutes.
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