Isometric Squat
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Glutes
Tertiary:Core
Stabilizer:Hamstrings
📋 How to Perform
- Stand with feet shoulder-width apart, toes slightly outward.
- Engage core, keep chest up.
- Bend knees and hips to lower into squat, weight on heels.
- Lower until thighs are parallel or comfortable.
- Hold squat position, maintain alignment and steady breathing.
- Focus knees in line with toes, keep back straight.
- Hold desired duration, then rise back to starting position.
⚠️ Common Mistakes to Avoid
- Creeping up out of the bottom as fatigue builds, which shifts the hold to an easier, shallower angle.
- Letting the knees cave inward as the quads tire, which loads the knees unevenly.
- Letting the chest drop and the lower back round, which shifts the load from the legs to the spine.
