Sumo Deep Hold Squat

1. Stand in front of a squat rack or a sturdy frame that you can hold onto for support.

2. Position your feet wider than shoulder-width apart, with your toes pointed slightly outward to adopt a sumo stance.

3. Grasp the rack or frame with your hands at about chest height, keeping your arms straight ahead of you for balance.

4. Lower your body down into a squat by bending at your hips and knees. Ensure your knees track over your toes and do not collapse inward.

5. Continue lowering yourself until your thighs are at least parallel to the floor, or lower if your mobility allows, without compromising your form.

6. Hold this deep squat position, keeping your back straight and chest up. Engage your core to maintain stability.

7. Maintain this position for a set duration. This could range from a few seconds to a minute or more, depending on your fitness level and goals.

8. Breathe steadily throughout the hold and keep the tension in your lower body.

9. To stand back up, push through your heels and straighten your legs, using your grip on the rack or frame for assistance if needed.

Ensure to warm up before attempting this exercise and always listen to your body, avoiding any positions that cause discomfort or pain.

---