• Beginner Isometric Endurance
Goblet Squat Hold
Why This Matters for Boxing
Isometric quad endurance at fighting depth. This holds you at the exact depth you need to be in when bobbing and weaving — building time-under-tension endurance for your legs in the position that matters most.
How To Do It
- 1Hold a weight at chest height.
- 2Squat down to about the depth you'd bob to in fighting.
- 3Hold. Don't move up or down.
- 4Keep your chest up and core braced.
- 5Time yourself — aim to beat it each session.
Sets
3
Reps
30s hold
Rest
30s
Pro Tips
- The weight isn't for leg resistance — it's for keeping you honest about depth.
- Breathe steadily. Don't hold your breath.
- If 30 seconds is easy, add weight or time.