Bottom Squat Hold

How to do it

Descend until the hip crease is below the knee. Maintain an upright torso and keep the weight evenly distributed across the full foot.

The coaching cue

"Pry the floor apart." Do not rest passively on your joints; maintain violent muscular tension in the glutes and quads.

What changes inside an AMRAP

Lactic acid floods the legs rapidly here. Breathe deep into your diaphragm to delay the panic reflex.

Common mistakes

• Sinking onto the joints and letting the chest fold toward the floor.
• Rolling forward onto the toes so the heels float off the ground.
• Bouncing in the bottom to relieve the burn instead of holding still.

Workouts that use bottom squat hold

• The Acid Bath

  5 minute AMRAP — 8 Jump Squats, 12 Air Squats, 10s Bottom Squat Hold

• The Phalanx

  20 minute AMRAP — 20s Bottom Squat Hold, 10 Hand-Release Push-ups, 15 Strict Sit-ups, 20 Jumping Jacks

• The Wall

  20 minute AMRAP — 20s Bottom Squat Hold, 15 Dead Bugs, 10 Standard Push-ups, 20 Jumping Jacks

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.