The full squat mobility hold (deep squat hold or Asian squat) sits in the deepest possible squat position and holds it for time. It develops hip, ankle, and thoracic mobility simultaneously. It is essentially the same exercise as the potty squat under a different name.
Muscle Group
Hips, Quadriceps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Develops deep squat mobility
- Improves hip, ankle, and thoracic flexibility
- Foundational human movement pattern
- No equipment needed
- Daily practice yields best results
- Reveals and addresses mobility limitations
How to perform
- Stand with feet shoulder-width apart, toes slightly out.
- Squat down as deep as possible — hips below knees.
- Keep heels on the floor. Widen stance or angle toes more if heels rise.
- Hold the deep position. Arms forward for counterbalance.
- Breathe deeply and relax into the position.
- Hold for 30 to 120 seconds.
- Use a support (pole, rack) if you cannot hold unsupported.
- Practice daily for best mobility gains.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Quadriceps
Primary