PILATES MOTION ATLAS

Deep Squat Hold | Self-stretch in 3D

Deep Squat Hold: standing, hips, inner thighs and ankles. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 30, 2026

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A schematic 3D view of Deep Squat Hold — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing · Hips, inner thighs and ankles

A self-stretch for the hips, inner thighs and ankles. Support your body and stay within a comfortable range.

Starting position

Stand with the feet a little wider than the hips and the toes turned slightly out. Press the palms together in front of the chest.

Movement phases

1. Get ready

Put your weight over the heels and lift the chest.

2. Squat down

Keeping the heels on the floor, lower the hips as far as is comfortable.

3. Hold the position

Ease the knees apart lightly with the elbows and feel the stretch in the hips and inner thighs.

4. Stand up

Push the floor away and stand up slowly.

What to check yourself

Check that the heels stay down and the knees point the same way as the toes.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. If your knees or hips hurt, squat less deeply or squat down onto a low stool.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

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