Game version
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Deep Squat Hold
Sit in a deep squat holding a post if needed, gently easing the hips and ankles open.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Hold a post and sit into a deep squat, heels down if you can.
Core: 20. Gentle.
- Ages
- 13 and up
- Time
- 6 min
- Players
- Just you
- Space
- Small room
- Bring
- Door frame or post (optional)
- Level · skill
- Advanced · Flexibility
The steps
How it works
- Hold a post and sit into a deep squat, heels down if you can.
- Push your knees gently out with your elbows.
- Breathe slowly for 30 seconds.
- Stand, rest and do 3 holds.
Coaching point
Breathe and relax down.
Safety: Move into a gentle stretch, never pain. Never bounce, and never let anyone push you deeper.
Make it fun
Play it, don't drill it
Challenge
Pick a time: Less (10 seconds), Core (20), More (30). Gentle.
Story
You are a frog resting on a log.
My best
Beat your own count
Gentle. Only your own number counts: today against last time.
Practice makes progress
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