The deep squat hold is an excellent exercise to gain mobility and strength in the hips, knees, ankles, and spine. Doing this exercise can improve your overall mobility and help out other athletic, functional movements. For many people, spending time in the deep squat can alleviate pains and discomfort over the course of time.

I have my clients start with trying to accumulate 5 minutes a day in the deep squat position. Then work your way up to 20 minutes a day.

Use the First variation of the deep squat if you are able. If you have trouble getting low enough or feel discomfort anywhere, elevate your heels 13 inches (2nd variation). If you are not able to stabilize yourself in any free standing squat, use the 3rd variation and grab onto something. Make sure you use the assistance to attempt to straighten your back.
This exercise is a part of the Move Strong Now Program that develops Strength, Flexibility, Definition and Freedom in your body
Try my FREE Program: https://www.strengthside.com/strongnow/

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