If you research the deep squat, you will find two things. Firstly, it goes by many names, which has been a long-running joke in the fitness community. Secondly, the reported benefits of the deep squat, if you believe them, are tremendous. From stronger legs and core to better digestion and improved sexual health, the benefits are numerous. The real question, however, is whether these benefits come from the deep squat itself or from the ability to perform it. Regardless, incorporating the deep squat into your routine can be a game-changer for mobility and overall well-being.
Believe it or not, the deep squat is considered a rest position in many cultures worldwide, regardless of age or fitness level. Anecdotally, individuals who regularly deep squat rarely experience hip, knee, or ankle pain unless it is directly related to injury or trauma.
So, how do you achieve the deep squat? It requires ankle flexion, knee flexion, hip flexion, proximal stability, and sufficient leg strength. While there are numerous ways to improve each of these aspects, let's start with the movement and position itself. All you need is a wall and a small space to begin.
To start, find a wall with some open floor space in front of it, preferably with a soft surface like a carpet. Get down on all fours as if to crawl and walk your feet back until they are pressed against the wall. Take three to five deep breaths in this position, then rock your hips and buttocks back until they touch the wall. Repeat this movement for three to five reps.
On the last rep, when your buttocks touch the wall, hold that position and take another three to five breaths. On the last breath, rock forward and repeat the process for three to five sets.
Next, roll over so that your back and buttocks are on the floor, and place your feet comfortably apart on the wall. Keep your feet on the wall and scoot your butt up until it is touching the wall. Take another five to ten deep breaths in this position.
Often, those who believe they lack the mobility for deep squatting will find these exercises relatively easy, even if they are awkward. If you can perform these movements, you are essentially performing a deep squat with little to no load and with the floor and wall providing stability. In this position, the body is essentially in a deep squat with zero load and added support.
The next drill requires a door frame, tree, or any similarly stable object you can hold onto. Grasp the door frame and squat as low as you can without pain, focusing on keeping your head up and your vision forward. If your range of motion is less than on the floor, try placing something under your heels to elevate them slightly and see if your range of motion improves.
If it does, this suggests that you might have ankle restrictions, and practicing with elevated heels, for now, would be beneficial. Regardless, go as low as you can without pain or discomfort, avoiding the urge to push through. Once you reach your lowest point, take two to three deep, slow breaths, then come up. Repeat this for a total of three to five reps.
Lastly, go back to the floor, preferably on a soft surface with some space. Lie on your back and hug your knees to your chest, rocking back and forth. Once you have enough momentum, rock forward onto your feet. Roll back and repeat this movement three to five more times, making sure to tuck your chin when you roll back. This exercise is called a deck squat, is an excellent way to gradually work into a deep squat if you are comfortable with rolling. If not, you can skip this one.
Deep squats don't have to be limited to your fitness routine. Once you can perform the deep squat comfortably, simply incorporating it into your daily life, as many cultures do, can provide most of the health benefits. And if you want to start loading it in your workouts, take your time and progress slowly. The goal of the deep squat is to own it and be comfortable in it. So squat on and watch as lower limb pains gradually disappear.
Comments