Most of our days are spent sitting - at a desk, in a car, eating, resting, etc. We’re so used to the act of sitting that we may not consider another way to “sit” and rest.
Let me introduce you to the deep squat. Or, I should say reintroduce you, since it’s something we all naturally did in the first few years of our lives until those pesky chairs came into our lives and never left.
Let’s explore what a deep squat is, why it's good for you, and how you can easily start doing it every day.
What is a Deep Squat?
A deep squat is when you lower your body until your hips are below your knees. It's sitting really low to the ground. People can do it in different ways - using only their body or holding onto something in front of them.
The human body is made for a deep squat. Throughout history, it’s been a natural resting position for humans (1). Squatting is a stable and comfortable way to sit on an uneven surface and many activities can be performed in this position - cooking, building, socializing, and even giving birth.
In a deep squat, the body moves into a folded position and it involves a great amount of flexion at the hip, knee, and ankle joints. This is a good thing! However, after years of NOT doing it, it doesn’t always feel like a good thing!
But there are lots of reasons it’s worth taking another look at working toward a deep squat.
Benefits of a Deep Squat
Engaging in deep squats offers various health benefits, positively impacting your physical well-being:
Enhanced Core Strength
Deep squatting activates core muscles, aiding in stabilizing the spine and pelvis. Strengthening these core muscles supports proper spine alignment and contributes to maintaining an upright posture.
Increased Hip Mobility
Deep squats require considerable hip mobility, and practicing this position can enhance flexibility and range of motion in the hips. Improvement in hip mobility helps alleviate tightness in the hip flexors and promotes better overall posture.
Spinal Decompression
Taking a rest in a deep squat position contributes to spinal decompression. This action alleviates pressure on intervertebral discs, encouraging improved spinal alignment and reducing discomfort.
Activated Glutes
Deep squatting targets the glute muscles, essential for maintaining an upright posture. The activation and strengthening of the glutes support the pelvis and lower back, contributing to overall stability.
Improved Ankle Mobility
The flexion of ankles during deep squats improves ankle mobility. This increased mobility allows for better weight distribution and stability during daily activities.
Digestive Benefits
This is a big one! Deep squatting positively influences digestion by engaging abdominal muscles and increasing pressure within the belly. This action may aid in reducing bloating, facilitating smooth movement of food, and strengthening the muscles around the pelvis.
Incorporating deep squats into your routine not only targets specific muscle groups but also promotes overall physical health and well-being.
How to Do 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. I’d like to emphasize that if you haven’t sat in a deep squat for as long as you can remember then don’t expect to do it right away easily.
Start small.
My first suggestion is to lie on your back and bring your knees to your chest. With your knees toward your chest, your hips and knees are in deep flexion, just like when you’re upright in a squat. But on your back, you can test out how it feels without your body weight on your feet.
How does this feel? Try it out regularly.
Now let’s start small upright…
Can you find a seat that’s lower than your average chair? Or make one like I did with a block? Start there.
1. Stand with your feet shoulder-width apart and toes slightly turned out.
2. Bend your knees and push your hips back as you lower your body down.
3. Keep your chest up and your back straight.
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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