Deep Squat Hold for BJJ
The deep squat hold or Asian squat involves sitting in the bottom of a squat with heels flat for extended time. This resting position opens the hips, ankles, and lower back simultaneously. Practicing this hold improves the deep squat positions used throughout BJJ for base and guard work.
✓ Step-by-Step Instructions
- 1 Stand with feet shoulder-width apart, toes slightly turned out.
- 2 Squat down as deep as possible keeping heels on the ground.
- 3 Push your knees out with your elbows if needed.
- 4 Keep your chest up and back as straight as possible.
- 5 Hold the position while breathing normally.
- 6 Use a door frame or post for balance if needed initially.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Improves the deep squat base position used in combat base and low passing. The ability to rest comfortably in a deep squat translates to more efficient energy use during long training sessions.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Heels rising off the ground
- ⚠ Excessive rounding of the lower back
- ⚠ Knees caving inward
- ⚠ Holding the breath
🔄 Variations
- → Assisted deep squat
- → Deep squat with rotation
- → Weighted deep squat hold
- → Deep squat transitions
Track Your Deep Squat Hold Progress
Log your mobility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Deep Squat Hold help my BJJ game? ▼
Improves the deep squat base position used in combat base and low passing. The ability to rest comfortably in a deep squat translates to more efficient energy use during long training sessions.
What equipment do I need for the Deep Squat Hold? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Deep Squat Hold? ▼
The Deep Squat Hold is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.