No wall and no support. This squat hold timer runs while you stay low in a free-standing squat, and your knee angle decides whether the clock is ticking.
Choose a target, sink into the hold, and the coach speaks up if you rise out of it. When held time reaches your target the set ends on its own, so there's no need to watch a clock.
Phone setup
Put the phone upright at chest height and back off until you fit in the shot from head to feet.
Turn slightly sideways to the lens, as you would for a regular squat, and stay turned for the whole hold.
- Check the preview before you sink: your knees and ankles need to be in the shot.
Form cues
- Sit to parallel. Aim for thighs about level with the floor. Sinking all the way to your heels can read as out of position.
- Weight in your heels. Pressing through them keeps the position stable for as long as you intend to stay down.
- Chest up, arms forward. Reaching your hands out in front helps you counterbalance without leaning on anything.
- Hold your depth. Standing up stops the clock, so stay put and let it run.
Common mistakes
- Dropping to the bottom. Going as low as you can may register as out of position. Stop where your thighs level out.
- Creeping upward. A slow rise toward standing stops the clock and the coach calls your form. Sink back in and it resumes.
- Drifting out of frame. Shuffling toward the edges of the shot freezes the clock without counting as a break. Hold one spot on the floor.
How FitnessBruh times it
The timer reads your knee angle against a target range, the shape of a held squat with no wall involved. The clock starts after a moment in position, and that settling moment isn't credited.
Come up out of the squat and the timer halts while the coach calls your form. Drop back into position and it picks up exactly where it stopped.
Step outside the shot or lose tracking and the timer freezes; that isn't treated as a break. Once held time reaches your target the set is done, and any breaks you had are saved with it.
FAQ
How low should a squat hold go?
Thighs about parallel to the floor. Lower than that, right down onto your heels, can also read as out of position, so settle where your thighs are level.
How is a squat hold different from a wall sit?
A squat hold is free-standing, so there's no wall behind you and you turn only slightly sideways to the phone. Either way, the timer follows your knee angle.
What happens if I stand up for a second?
The coach calls your form and the clock halts. Ease back into the hold and it carries on from where it stopped, so the time you already held isn't lost.
