The squat is a real all-rounder exercise, helping you burn calories, build core strength and improve your overall mobility.
But just because it’s good for you doesn’t mean it’s easy — and proper form is key to feeling the benefit.
Before you even think about adding weights or ramping up the reps, it’s a good idea to work on your technique with squat holds.
While it may seem like a breeze (especially if you’re used to bashing out burpees in HIIT classes) even regular gymgoers can struggle to stay in a squat position for long.
This is because, like the plank, it’s an isometric exercise that puts your multiple muscle groups – specifically your quads, glutes and hamstrings – under sustained tension
In general, working out is about quality not quantity. However, there are some parameters on squat hold length, depending on your age, which can give you a rough guideline of where you should be.
‘These are safe, achievable targets for most, assuming no injuries or mobility issues,’ Phil Carpenter, PT and assistant gym manager at PureGym Portsmouth tells Metro.
Proper squat hold form
To perfect your squat pose, personal trainer Rachael Sacerdoti shares the following tips:
- Keep your chest up, knees tracking over toes, and weight in your heels — imagine sitting back into an invisible chair.
- Engage your core and glutes to protect your lower back.
- Breathe steadily to prevent tension buildup.
Age 20-39: 2 minutes
- Beginner: 30 seconds to 1 minute
- Intermediate: 1 to 2 minutes
- Advanced: 3 to 5+ minutes
According to Phil, those with ‘average fitness’ in this age group should aim to be able to squat hold for two minutes.
However, he notes that ‘the length of time that someone can or should hold this position for depends heavily on age, fitness level, joint health, and experience,’ so this total may be higher or lower depending on where you are on the scale.
Age 40-59: 1 to 2 minutes
- Beginner: 20 to 45 seconds
- Intermediate: 45 seconds to 2 minutes
- Advanced: 2 to 4 minutes
On average, you’re looking at between one and two minutes here, but Rachael puts the ‘sweet spot’ at 20 seconds to one minute.
‘As your body naturally begins its subtle shift, isometric holds become your secret weapon for joint stability,’ she tells Metro. ‘This is about working smarter, not harder.’
The focus here is on mobility, so she advises using a mini resistance band ‘to turn your knees slightly outward and protect hips.’
Meanwhile, if you find your heels lifting, ‘place a small plate or rolled towel under them to help maintain depth and form.’
Age 60+: 1 minute
- Beginner: 10 to 30 seconds
- Intermediate: 30 seconds to 1 minute
- Advanced: 1 to 2 minutes
‘This is where functional strength meets graceful ageing,’ says Rachael. ‘Every second counts, and safety is your ultimate luxury.’
You may wish to use a chair or rail as a support here, but either way, the PT highlights that it’s vital to ensure you ‘prioritise slow and controlled rises from the hold to prevent joint shock.’
Struggling to squat? Here are some alternatives
If the squat position is a no-go for you due to joint pain, balance or mobility issues, Phil recommends the following safer or modified options instead:
1. Wall sit
Placing your back flat against a wall, drop down to a ‘sitting position’ with your knees bent and thighs parallel to the ground. The support from the wall makes this easier on the knees and helps to maintains good posture.
2. Supported squats with TRX or Bands
TRX straps or resistance bands can be a helpful way to provide support during a squat. The use of resistance bands encourages correct engagement of the glutes and other leg muscles, while TRX straps can aid stability. Focus on slow and controlled movements, holding for a period at the bottom of the movement.
3. Seated leg extensions
For older people or those with knee replacements, seated leg extensions can be a good alternative. Start seated on a chair, and lift one leg out in a straight position, before holding it up in front of the body. Return the leg to the starting position, then repeat on the opposite leg.
Tips to improve your squat holds
Legs buckling after just a few seconds? Remember, the above timings are goals, not hard and fast rules — and there are ways to build up to the squat hold you want to achieve.
Phil recommends:
- Start with intervals: To make things easier, try breaking up the total time you’re aiming for, into multiple sets (such as 3 × 30 seconds).
- Focus on perfecting your form before increasing the time: Focus on having your feet the correct width apart, with your knees tracking over your toes, and your chest upright.
- Keep your breathing steady: Avoid holding your breath as this makes your muscles fatigue more quickly, focus on breathing slowly and steadily.
- Engage your core and glutes: Make sure to engage your core and glutes, try not to let your back arch or knees collapse.
- Progressive overload: Rather than immediately trying to hold a squat for minutes at a time, use progressive overload to help you build up. Repeat the exercise each week, gradually adding time in 10-15 second increments, or add a light dumbbell to increase challenge.
Safety and comfort should always trump beating a personal best, so always listen to your body, and speak to a PT for tailored advice if you need it.
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