1. Place your feet about shoulder-width apart with your toes very slightly pointing outwards
2. Brace your core and inhale as you lower your body, bending at the knees. Be sure to keep your chest upright and your eyes forward
3. Once your knees hit a 90-degree angle, hold the position for as long as instructed before exhaling and driving back upwards at a controlled speed using your quadriceps and glutes
The primary muscles used in Squat Holds are the Quads. The secondary muscles used are the Abs and Adductors.