Exercise · mobility
Deep squat hold (malasana)
Deep squat hold (malasana) is a beginner-friendly mobility movement that trains hips, ankles, adductors, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 30–90 reps, tempo hold.
The most common mistake is heels lifting and back rounding. If no equipment or the movement itself doesn't suit you, 90/90 hip stretch or Ankle dorsiflexion rock or Kneeling hip flexor stretch cover the same pattern. It's usually held back for knee issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Feet slightly wider than hips, toes out, sit all the way down | पैर कूल्हों से थोड़े चौड़े, पंजे बाहर, पूरा नीचे बैठो |
| 2 | Elbows push the knees out, chest up | कोहनी से घुटने बाहर, छाती बाहर, कंधे पीछे |
| 3 | Hold a support if heels lift | एड़ी उठे तो सहारा पकड़ो |
Equipment & who it fits
Needs no equipment, rated beginner, held back for knee issues. Search "deep squat hold mobility" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Deep squat hold (malasana) work?
- Deep squat hold (malasana) primarily trains hips, ankles, adductors, using a mobility pattern with no equipment.
- What's the most common mistake with Deep squat hold (malasana)?
- Heels lifting and back rounding
- What can I do instead of Deep squat hold (malasana)?
- The closest substitutes in this database are ninety ninety hip, ankle dorsiflexion rock, kneeling hip flexor stretch, which train the same pattern with different equipment.