![\"Squat](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/GettyImages-616250038.jpg\")
\n\t\tSquat holds are great for building your overall fitness (Picture: Getty Images)<\/p>\n
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\n\t\tSquat holds are great for building your overall fitness (Picture: Getty Images)<\/p>\n
The squat is a real all-rounder exercise<\/a>, helping you burn calories<\/a>, build core strength and improve your overall mobility.<\/p>\n But just because it\u2019s good for you doesn\u2019t mean it\u2019s easy \u2014\u00a0and proper form is key<\/a> to feeling the benefit.<\/p>\n Before you even think about adding weights or ramping up the reps<\/a>, it\u2019s a good idea to work on your technique with squat holds.<\/p>\n While it may seem like a breeze (especially if you\u2019re used to bashing out burpees in HIIT classes) even regular gymgoers can struggle to stay in a squat position for long.<\/p>\n This is because, like the plank<\/a>, it\u2019s an isometric exercise that puts your multiple muscle groups \u2013 specifically your quads, glutes and hamstrings \u2013 under sustained tension<\/p>\n 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.<\/p>\n \u2018These are safe, achievable targets for most, assuming no injuries or mobility issues,\u2019 Phil Carpenter, PT and assistant gym manager at\u00a0PureGym Portsmouth<\/a> tells Metro<\/strong>.<\/p>\n \t\t\t\tProper squat hold form\t\t\t<\/p>\n To perfect your squat pose, personal trainer Rachael Sacerdoti<\/a> shares the following tips:<\/p>\n Age 20-39: 2 minutes<\/p>\n According to Phil, those with \u2018average fitness\u2019 in this age group should aim to be able to squat hold for two minutes. <\/p>\n However, he notes that \u2018the length of time that someone can or should hold this position for depends heavily on age, fitness level, joint health, and experience,\u2019 so this total may be higher or lower depending on where you are on the scale.<\/p>\n \t\t On average, you\u2019re looking at between one and two minutes here, but Rachael puts the \u2018sweet spot\u2019 at 20 seconds to one minute.<\/p>\n \u2018As your body naturally begins its subtle shift, isometric holds become your secret weapon for joint stability,\u2019 she tells Metro<\/strong>. \u2018This is about working smarter, not harder.\u2019<\/p>\n The focus here is on mobility, so she advises using a mini resistance band \u2018to turn your knees slightly outward and protect hips.\u2019<\/p>\n Meanwhile, if you find your heels lifting, \u2018place a small plate or rolled towel under them to help maintain depth and form.\u2019<\/p>\n Age 60+: 1 minute<\/p>\n \u2018This is where functional strength meets graceful ageing,\u2019 says Rachael. \u2018Every second counts, and safety is your ultimate luxury.\u2019<\/p>\n You may wish to use a chair or rail as a support here, but either way, the PT highlights that it\u2019s vital to ensure you \u2018prioritise slow and controlled rises from the hold to prevent joint shock.\u2019<\/p>\n \t\t\t\tStruggling to squat? Here are some alternatives\t\t\t<\/p>\n 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:<\/p>\n 1. Wall sit<\/strong><\/p>\n Placing your back flat against a wall, drop down to a \u2018sitting position\u2019 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.<\/p>\n 2. Supported squats with TRX or Bands<\/strong><\/p>\n 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.<\/p>\n 3. Seated leg extensions\u00a0<\/strong><\/p>\n 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.<\/p>\n Tips to improve your squat holds<\/p>\n Legs buckling after just a few seconds? Remember, the above timings are goals, not hard and fast rules \u2014 and there are ways to build up to the squat hold you want to achieve.<\/p>\n Phil recommends:<\/p>\n 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.<\/p>\n Do you have a story to share?<\/strong><\/p>\n Get in touch by emailing MetroLifestyleTeam@Metro.co.uk<\/a>.<\/strong><\/p>\n Arrow Arrow\n
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![\"Strength](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/GettyImages-1331281814-e1749800414310.jpg\")
\n\t\tAs you age, it will likely become harder to squat hold (Picture: Getty Images)
\nAge 40-59: 1 to 2 minutes<\/p>\n\n
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