Use this hold-focused routine to reinforce powerful legs without a single rep of weightlifting.
Squat Hold
Duration: 00:30
Sit low in a squat and hold to build endurance in your legs and glutes.
Difficulty: Beginner
Instructions
- Stand with feet shoulder-width apart and toes slightly turned out.
- Lower your hips back and down as if sitting into a chair while keeping weight in your heels.
- Lift your chest, keep your back straight, and hold the squat with steady breathing.
Tips
- Work toward thighs parallel to the floor.
- Track knees in line with toes to protect your joints.
Adjustments
- Stay a bit higher if you want a lighter option.
Split Lunge Hold
Duration: 01:00
Hold a split lunge to build leg strength and stability while stretching your hip flexors.
Difficulty: Intermediate
Instructions
- Stand with feet hip-width apart and hands on your hips.
- Step one foot back, lowering your back knee toward the floor without touching down.
- Keep both knees at ninety degrees and hold the lunge while breathing steadily.
Tips
- Lift your chest and keep your back straight.
- Align the front knee directly above the ankle.
Adjustments
- Stay a little higher if you need less intensity.
- Hold onto a chair or wall for balance support.
Narrow Squat Hold
Duration: 00:30
Sit low in a narrow squat to build leg strength and fire up your glutes without moving an inch.
Difficulty: Beginner
Instructions
- Stand with feet together or nearly touching.
- Lower your hips back and down as if sitting into a chair while keeping weight in your heels.
- Lift your chest, keep your back straight, and hold the squat while breathing steadily.
Tips
- Aim to bring thighs parallel to the floor if possible.
- Track your knees in line with your toes to protect your joints.
Adjustments
- Stay higher in the squat if you need less intensity.
Side Lunge Hold
Duration: 01:00
Drop into a deep side lunge and hold to strengthen your legs and open your inner thighs.
Difficulty: Intermediate
Instructions
- Stand with feet wide and toes pointing forward.
- Shift weight to one side, bending that knee and lowering your hips until the thigh is near parallel to the floor.
- Keep the opposite leg straight and hold the position while breathing steadily.
Tips
- Lift your chest and keep your back long.
- Track the bent knee over your toes to stay aligned.
Adjustments
- Stay higher in the lunge if you need less intensity.
Sumo Squat Hold
Duration: 00:30
Drop into a wide-stance squat and hold to build leg strength while opening your hips.
Difficulty: Beginner
Instructions
- Stand with feet wider than shoulder-width and toes pointing outward.
- Lower your hips back and down, keeping weight in your heels.
- Lift your chest, keep your back straight, and hold the wide squat with steady breathing.
Tips
- Aim for thighs parallel to the floor if possible.
- Track your knees over your toes for stability.
Adjustments
- Stay a bit higher in the squat if you need less intensity.
Curtsy Lunge Hold
Duration: 01:00
Sink into a curtsy lunge hold to torch your glutes and inner thighs while polishing balance.
Difficulty: Intermediate
Instructions
- Stand with feet hip-width apart and arms relaxed.
- Step one foot diagonally back behind the other, crossing at the thighs.
- Bend both knees to lower your hips until the front thigh is near parallel and the back knee hovers above the floor.
- Bring your hands in front of your chest and hold the position while breathing steadily.
Tips
- Keep your chest lifted and spine tall.
- Press through the front heel and squeeze the glutes to stay steady.
Adjustments
- Lower only partway if you are building strength.
- Lightly touch a wall or chair for balance support.
Wall Sit
Duration: 01:00
Slide down a wall and hold to torch your quads, hamstrings, and glutes without moving.
Difficulty: Beginner
Instructions
- Stand with your back against a wall and feet shoulder-width apart.
- Walk your feet forward, then slide down until thighs are parallel to the floor.
- Extend your arms forward and hold the wall sit while breathing steadily.
Tips
- Press your head and back flat against the wall and keep knees in line with toes.
- Keep weight in your heels instead of your toes.
Adjustments
- Stay higher on the wall if the full squat feels intense.
Shake out your legs and feel the stability you’ve built.
