Standing · No equipment
Wide Squat with Clasped Hands
Legs
Glutes
Stand wide with toes turned slightly out and clasp your hands in front of you.
Standing
Main workout
Squat Fist Hold
Standing legs movement. Stand with feet wider than your shoulders and hold your fists in front of you.
- Times practiced
Times practiced
How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026.
How we get this number - 2,217
- Popularity rank
- #79of 142
- Difficulty
- 4/5
- Clarity
- 4/5
- Time
- 30 sec
- Equipment
- None
How to do it
Stand with feet wider than your shoulders and hold your fists in front of you.
Lower into a squat while keeping your torso upright, then rise back up.
About Squat Fist Hold
Squat Fist Hold maintains fists in front while you bend and straighten the legs in a wide stance. The arm position stays relatively still as the lower body moves.
What to focus on
- Keep the torso upright through the descent.
- Rise smoothly without locking the knees at the top.
Make the movement smaller
Use a shallow bend and hold the fists closer to the chest.
A mistake to watch for
Dropping into a depth that requires momentum to stand. Stop the descent sooner.
Practice time and pacing
The app assigns 30 seconds to Squat Fist Hold. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.
Where you will practice it
It first appears on day 11 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.
Read about this practice
Alternatives in the app
Compare the instructions and movement demands before choosing a replacement.
Standing · No equipment
Front Reach Squat
Legs
Glutes
Extend your arms forward, push your hips back and lower into a squat.