Most of us spend a big part of our day sitting — at desks, in cars, on couches, at the table. Chairs are so normal that we rarely stop to think about other ways humans were designed to rest.
But if you’ve ever watched a toddler play, you’ve seen it — they drop right into a deep squat, perfectly balanced, perfectly at ease. Somewhere along the way, most of us lose that ability.
The good news? You can get it back — and with it, a surprising number of health benefits.
What is a Deep Squat?
A deep squat is when your hips lower below your knees, bringing you close to the ground. It’s a natural position the body was built for. In fact, throughout human history, deep squats were a resting place for eating, cooking, working, socializing, even giving birth (1).
When you’re in a deep squat, your hips, knees, and ankles move into full flexion — positions our joints were designed to use but often don’t in modern life. That’s why, at first, it might feel awkward or stiff. But little by little, practicing the squat can restore mobility, strength, and ease.
Benefits of a Deep Squat
Core Strength
Squatting activates deep abdominal and spinal muscles that keep your torso upright. A stronger core helps reduce back strain and supports better posture.
Hip & Ankle Mobility
Daily chair-sitting shortens muscles around the hips and limits ankle flexibility. Squats open these joints, making walking, bending, and balance feel more fluid. This increased mobility allows for better weight distribution and stability during daily activities.
Spinal Release
A deep squat can decompress the spine — giving your back a much-needed break from sitting in chairs.
Glute Strength
Your glutes are key for standing, climbing stairs, and staying stable. Squats strengthen these muscles in a way few other positions can.
Digestive Benefits
This is a big one!
Squatting isn’t just good for muscles — it can also support digestion. The position gently massages abdominal organs and reflects the way many cultures naturally eliminate.
How to Work Toward a Deep Squat
Did you read those benefits and think “Great, but how do I get my body into a deep squat?” Don’t worry, I’ve got some tips for you.
If it’s been decades since you last dropped into a squat, don’t worry. You don’t have to get there all at once. Start small and give your body time to adapt.
Step 1: Try It on Your Back
Lie on your back, hug your knees toward your chest. This puts your hips, knees, and ankles in the same flexed position as a squat, but without bearing weight.
Notice how it feels.
Step 2: Explore Lower Seats
Find a seat lower than your usual chair — a sturdy stool or bench. Practice lowering down with control, keeping your chest lifted and spine long, see below.
Step 3: Begin the Squat Movement
- Stand with feet shoulder-width apart, toes slightly turned out.
- Bend your knees and send your hips back as if reaching for a seat.
- Lower as far as feels comfortable while keeping your chest lifted.
- Pause, then press through your heels to rise back up.
Even if you’re lowering to a lower-than-normal chair go slow. Keep your back straight and move with intention.
Start with easier squats and go lower as you get more comfortable. You might find yourself chillin’ in your deep squat more than you thought.
Want to keep reading? Check out this article on why movement matters.
Sources:
1. Raichlen, D. A., Pontzer, H., Zderic, T. W., Wood, B. M., & Lovejoy, C. O. (2020). Sitting, squatting, and the evolutionary biology of human inactivity. Proceedings of the National Academy of Sciences, 117(13), 7115-7121. https://doi.org/10.1073/pnas.1911868117
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