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Five Minute Squat Hold

Five Minute Squat Hold

Five Minute Squat Hold

5 Minute Squat Hold - In Two Weeks 


  • I'm doing a two-week squat hold challenge where I have to try and work my way up to a 5-minute squat hold by the end of the challenge. Would you be able to offer some advice on how to get to a 5-minute squat hold in two weeks? 
  • Where should I start - how many seconds should I do it for to begin with? How do I gradually increase over the days to try and get to 5 minutes by the end? If you'd be able to provide a rough sort of plan, that would be great. 
  • Should you do a warm-up/ cool down? 
  • Is there anything else I can do during the two weeks to help me get to that 5-minute hold?

5 Minutes sounds like a long time to hold a squat, and in reality, it is.  However, moving towards a 5 minute hold can help your overall squatting technique which can help you have better mobility and also lift more weight.


The aim here is to sit at the bottom of a squat, unassisted, for 5 minutes.   You should have an upright torso with your toes forward and your feet hip distance apart.  Your feet should be flat on the floor with the majority of your weight in your heels and your knees should always stay in line with your toes and never go in front on your toes or you risk injury. 


To start with, try five 30-second holds alternating with 30 seconds of rest.  Repeat this 10 times.  Gradually increase the squat time and decrease the rest, until you are holding a squat for 5 minutes.  Here is an example. 



Day 1

30s Squat

30s Rest

x10

Day 2

30s Squat

30s Rest

x10

Day 3

40S squat

20s Rest

x10

Day 4

40s Squat

20s Rest

x10

Day 5

50s Squat 

20s rest

x10

Day 6

50s Squat

20s Rest 

x10

Day 7

REST

REST

REST

Day 8

1m Squat 

10s Rest

x10

Day 9 

2m Squat

20s Rest

x5

Day 10

2m Squat 

20s rest

x5

Day 11

2m Squat

20s Rest

x5

Day 12

3m Squat 

20s Rest 

x3

Day 13

3m Squat

30s Rest 

x3

Day 14

Squat 5 minutes

No Rest 

x1


As with any form of exercise, you should warm up and cool down.  


You should get your muscles warmed up, and heart rate going with some dynamic movements such as star jumps, walking knee hugs, arm circles forwards and backwards, side shuffles and walking lunges. 


To cool down, a standing quad stretch, calf and hamstring stretch and a light jog on the spot for 30 seconds should do the trick.


Set a time every day when you know you’ll have a spare 15-20 minutes to warm up, squat and cool down.  This will help get you in a workout routine.  Drink plenty of water, eat lots of lovely nutritious foods and get plenty of rest!  And don’t forget to listen to your body, if it says stop, stop.