Can’t Deep Squat? Try This Hack

Mobility coach Alisa Zuravskaja shows us how:

Drop it like it’s squat

The deep squat, also called the Slav squat, Asian squat, resting squat, sitting squat, and various other names, has been used for thousands of years as a natural resting position, and is still commonly used in many parts of the world.

So, how to regain the ability to do it, if you’ve lost it:

1. Supported version: lower yourself onto a sturdy support about knee height, such as a low bench or yoga blocks, with your feet hip-width apart and your toes slightly turned out, then simply relax in the position.
2. Lower the support: progressively reduce the height of the support over time so your hips, knees, and ankles move through a greater range of motion as your mobility improves.
3. Heel elevation at first: once you can squat close to the floor, remove the seat and place a rolled mat, books, or small plates (the exercise kind, not dinner plates, please) under your heels to reduce the ankle mobility required while practicing a full squat.
4. Reduce heel elevation: gradually use thinner heel supports as your ankle mobility improves until you can squat comfortably with minimal elevation.
5. Full deep squat: squat with your feet hip-width apart, your toes slightly turned out, your heels flat on the floor, and your chest upright, holding the position for as long as you comfortably can.

The most important thing is frequent daily practice: use the deep squat (the best version of it you can, be that supported or full or one of the steps between) while doing everyday activities like drinking your coffee, watching TV, or using your phone, gradually increasing the time you spend in the position as it becomes more comfortable. Soon it won’t feel like an exercise, it’ll just be one of the ways you are comfortable resting.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

You might also like:

The Secret To Better Squats: Foot, Knee, & Ankle Mobility

Take care!