The deep squat is a cornerstone of physical fitness in many Asian cultures, where it’s part of daily life. Whether eating, reading, socializing, or completing household tasks, the deep squat is more than just a posture it’s a sign of health and mobility. For those unfamiliar with it, the deep squat involves bending the knees deeply, flexing the hips, and keeping the heels on the ground. It’s a position that demands flexibility in the ankles, knees, and hips, as well as strength in the lower back.
While many find the deep squat difficult at first, with consistent practice, it can offer numerous benefits. It helps improve joint mobility, increases muscle strength, and can even support better posture in everyday life. It’s not just for the seasoned athlete this functional move can be beneficial for anyone willing to put in the time and effort. However, if you have any existing knee, ankle, or hip issues, it’s always best to check with your doctor before beginning.
If you’re new to deep squats, start by using support and gradually work toward mastering the position. Here’s a simple step-by-step guide to help you get started.
Set Up Your Support Begin by positioning yourself near a sturdy support, such as the back of a chair or the edge of a table. The support should be at waist height so you can comfortably hold onto it while performing the squat. This will help maintain your balance as you get used to the movement.
Position Your Feet Stand with your feet shoulder-width apart or slightly wider. Point your toes outwards at a small angle about 15 to 30 degrees. Keep your feet flat on the floor as much as possible. This stance provides a stable base for the squat.
Lower Into the Squat Slowly begin to lower your body by bending your knees and pushing your hips back, just like you would when sitting in a chair. At first, your heels may rise off the ground as you descend. This is normal, especially if you’re not used to deep squatting. Over time, you’ll want to work on keeping your heels grounded. Continue lowering your body until you are in a position where your hips are close to your knees and your buttocks are near the floor. Hold onto your support as you find your balance.
Hold the Squat Once you are in position, try to hold the squat for 10 to 20 seconds. This is the time to focus on your breathing and body alignment. It might feel challenging, but remember, this is a gradual process. Use the support to help you rise when you’re ready.
Repeat the Process Rest for about a minute, then repeat the process two or three more times. With each repetition, aim to lower yourself a little deeper into the squat and hold it a bit longer. As you get more comfortable, you can work on reducing your reliance on the support.
As you build strength and flexibility, challenge yourself by going deeper into the squat. Try to hold the position for longer periods, and eventually, attempt to perform the squat without any support at all. The goal is to squat as low as your body allows while maintaining a strong, stable position. Over time, this will help improve your lower body strength, increase your flexibility, and promote overall mobility.
The deep squat has many benefits that extend beyond just physical fitness. Regular practice helps improve posture, builds strength in the lower back and core, and enhances flexibility in the hips, knees, and ankles. It also promotes better mobility, which is essential for everyday movements such as bending, picking things up, and standing up from a seated position.
Incorporating deep squats into your routine can also help prevent injury by strengthening the muscles that support the joints, as well as improving balance and coordination.
The deep squat is a simple yet powerful exercise that can be incorporated into almost any fitness routine. Whether you’re aiming for increased mobility, strength, or overall health, practicing this movement will help you unlock a range of benefits. Remember to start slow, listen to your body, and gradually increase your depth and hold time. Soon, you’ll find that going low is not only achievable it’s empowering.
