Struggle To Deep Squat? It’s Probably This One Fixable Thing Holding You Back

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

Deep squat, Asian squat, Slav squat, resting squat… Whatever we want to call it, many in the West struggle with it.

Nevertheless, this struggle is entirely circumstantial, very fixable, and definitely not some kind of immutable law of the universe:

A strong foundation

A proper deep squat relies on four main factors:

  1. Ankle dorsiflexion allows the toes to pull toward the shin.
  2. Hip flexion and external rotation bring the thighs close to the torso while slightly rotating outward.
  3. Knee flexion ensures the thighs and calves make contact.
  4. Maintaining the center of mass over the midfoot is essential for balance.

Correspondingly, the reason for struggling can be a case of…

  1. Limited ankle mobility, which prevents the knees from moving forward, shifting weight backward.
  2. Tight glutes and weak hip flexors making it hard to bring the torso close to the thighs, often causing people to fall backward.
  3. Quad tightness can also restrict depth if the thighs cannot meet the calves.
  4. Proportionally longer femurs than average can cause extra difficulty as the pelvis shifts further back, requiring more knee travel for balance.

However, we said “one thing”, not “four things”, so what’s the deal?

For most people, we are told in this video, ankle mobility is the biggest limiting factor in achieving a deep squat. Thus, she recommends working on that, and (at the end of this video) links to another video with specifically ankle exercises.

For all of this plus visual demonstrations, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like:

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

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Build Strong Feet: Exercises To Strengthen Your Foot & Ankle
  • What is PMDD?
    Understanding PMDD: A Moonscape of Mood Swings and Physical Pain Before Menstruation. Get the facts on symptoms, risks, and treatment options.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Stop Self-Sabotage – by Dr. Judy Ho

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A lot of books of this genre identify one particular kind of self-sabotage, for example, they might pick one out of:

    • Bad habits
    • Limiting self-beliefs
    • Poor goal-setting
    • Procrastination

    …etc, slap a quick fix on whatever they chose to focus on, and call it a day. Not so with Dr. Ho!

    Here we have a much more comprehensive approach to tackling the problem of unintentional self-sabotage. With a multi-vector method, of which all angles can be improved simultaneously, it becomes much less like “whack-a-mole”… And much more like everything actually getting into order and staying that way.

    The main approach here is CBT, but far beyond what most pop-psychology CBT books go for, with more techniques and resources.

    On which note…

    There are many great exercises that Dr. Ho recommends we do while reading… So you might want to get a nice notebook alongside this book if you don’t already have one! And what is more inspiring of optimism than a new notebook?

    Bottom line: this is a great, well-organized guide to pruning the “why am I still doing this to myself?” aspects out of your life for a much more intentional, purposeful, effective way of living.

    Click here to check it out on Amazon today, and stop sabotaging yourself!

    Share This Post

  • What Would a Second Trump Presidency Look Like for Health Care?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    On the presidential campaign trail, former President Donald Trump is, once again, promising to repeal and replace the Affordable Care Act — a nebulous goal that became one of his administration’s splashiest policy failures.

    “We’re going to fight for much better health care than Obamacare. Obamacare is a catastrophe,” Trump said at a campaign stop in Iowa on Jan. 6.

    The perplexing revival of one of Trump’s most politically damaging crusades comes at a time when the Obama-era health law is even more popular and widely used than it was in 2017, when Trump and congressional Republicans proved unable to pass their own plan to replace it. That failed effort was a big part of why Republicans lost control of the House of Representatives in the 2018 midterms.

    Despite repeated promises, Trump never presented his own Obamacare replacement. And much of what Trump’s administration actually accomplished in health care has been reversed by the Biden administration.

    Still, Trump secured some significant policy changes that remain in place today, including efforts to bring more transparency to prices charged by hospitals and paid by health insurers.

    Trying to predict Trump’s priorities in a second term is even more difficult given that he frequently changes his positions on issues, sometimes multiple times.

    The Trump campaign did not respond to a request for comment.

    Perhaps Trump’s biggest achievement is something he rarely talks about on the campaign trail. His administration’s “Operation Warp Speed” managed to create, test, and bring to market a covid-19 vaccine in less than a year, far faster than even the most optimistic predictions.

    Many of Trump’s supporters, though, don’t support — and some even vehemently oppose — covid vaccines.

    Here is a recap of Trump’s health care record:

    Public Health

    Trump’s pandemic response dominates his overall record on health care.

    More than 400,000 Americans died from covid over Trump’s last year in office. His travel bans and other efforts to prevent the global spread of the virus were ineffective, his administration was slower than other countries’ governments to develop a diagnostic test, and he publicly clashed with his own government’s health officials over the response.

    Ahead of the 2020 election, Trump resumed large rallies and other public campaign events that many public health experts regarded as reckless in the face of a highly contagious, deadly virus. He personally flouted public health guidance after contracting covid himself and ending up hospitalized.

    At the same time, despite what many saw as a politicization of public health by the White House, Trump signed a massive covid relief bill (after first threatening to veto it). He also presided over some of the largest boosts for the National Institutes of Health’s budget since the turn of the century. And the mRNA-based vaccines Operation Warp Speed helped develop were an astounding scientific breakthrough credited with helping save millions of lives while laying the groundwork for future shots to fight other diseases including cancer.

    Abortion

    Trump’s biggest contribution to abortion policy was indirect: He appointed three Supreme Court justices, who were instrumental in overturning the constitutional right to an abortion.

    During his 2024 campaign, Trump has been all over the place on the red-hot issue. Since the Supreme Court overturned Roe v. Wade in 2022, Trump has bemoaned the issue as politically bad for Republicans; criticized one of his rivals, Florida Gov. Ron DeSantis, for signing a six-week abortion ban; and vowed to broker a compromise with “both sides” on abortion, promising that “for the first time in 52 years, you’ll have an issue that we can put behind us.”

    He has so far avoided spelling out how he’d do that, or whether he’d support a national abortion ban after any number of weeks.

    More recently, however, Trump appears to have mended fences over his criticism of Florida’s six-week ban and more with key abortion opponents, whose support helped him get elected in 2016 — and whom he repaid with a long list of policy changes during his presidency.

    Among the anti-abortion actions taken by the Trump administration were a reinstatement of the “Mexico City Policy” that bars giving federal funds to international organizations that support abortion rights; a regulation to bar Planned Parenthood and other organizations that provide abortions from the federal family planning program, Title X; regulatory changes designed to make it easier for health care providers and employers to decline to participate in activities that violate their religious and moral beliefs; and other changes that made it harder for NIH scientists to conduct research using fetal tissue from elective abortions.

    All of those policies have since been overturned by the Biden administration.

    Health Insurance

    Unlike Trump’s policies on reproductive health, many of his administration’s moves related to health insurance still stand.

    For example, in 2020, Trump signed into law the No Surprises Act, a bipartisan measure aimed at protecting patients from unexpected medical bills stemming from payment disputes between health care providers and insurers. The bill was included in the $900 billion covid relief package he opposed before signing, though Trump had expressed support for ending surprise medical bills.

    His administration also pushed — over the vehement objections of health industry officials — price transparency regulations that require hospitals to post prices and insurers to provide estimated costs for procedures. Those requirements also remain in place, although hospitals in particular have been slow to comply.

    Medicaid

    While first-time candidate Trump vowed not to cut popular entitlement programs like Medicare, Medicaid, and Social Security, his administration did not stick to that promise. The Affordable Care Act repeal legislation Trump supported in 2017 would have imposed major cuts to Medicaid, and his Department of Health and Human Services later encouraged states to require Medicaid recipients to prove they work in order to receive health insurance.

    Drug Prices

    One of the issues the Trump administration was most active on was reducing the price of prescription drugs for consumers — a top priority for both Democratic and Republican voters. But many of those proposals were blocked by the courts.

    One Trump-era plan that never took effect would have pegged the price of some expensive drugs covered by Medicare to prices in other countries. Another would have required drug companies to include prices in their television advertisements.

    A regulation allowing states to import cheaper drugs from Canada did take effect, in November 2020. However, it took until January 2024 for the FDA, under Trump’s successor, to approve the first importation plan, from Florida. Canada has said it won’t allow exports that risk causing drug shortages in that country, leaving unclear whether the policy is workable.

    Trump also signed into law measures allowing pharmacists to disclose to patients when the cash price of a drug is lower than the cost using their insurance. Previously pharmacists could be barred from doing so under their contracts with insurers and pharmacy benefit managers.

    Veterans’ Health

    Trump is credited by some advocates for overhauling Department of Veterans Affairs health care. However, while he did sign a major bill allowing veterans to obtain care outside VA facilities, White House officials also tried to scuttle passage of the spending needed to pay for the initiative.

    Medical Freedom

    Trump scored a big win for the libertarian wing of the Republican Party when he signed into law the “Right to Try Act,” intended to make it easier for patients with terminal diseases to access drugs or treatments not yet approved by the FDA.

    But it is not clear how many patients have managed to obtain treatment using the law because it is aimed at the FDA, which has traditionally granted requests for “compassionate use” of not-yet-approved drugs anyway. The stumbling block, which the law does not address, is getting drug companies to release doses of medicines that are still being tested and may be in short supply.

    Trump said in a Jan. 10 Fox News town hall that the law had “saved thousands and thousands” of lives. There’s no evidence for the claim.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    Share This Post

  • Balanced Energy Cake Bars

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Unlike a lot of commercially available products, these bars won’t spike your blood sugars in the same way. There’s technically plenty of sugar in them, mostly from the chopped dates, but they’re also full of fiber, protein, and healthy fats. This means they can give you an energy boost (along with lots of gut-healthy, heart-healthy, and brain-healthy ingredients) without any crash later. They’re also delicious, and make for a great afternoon snack!

    You will need

    • 1 cup oats
    • 15 Medjool dates, pitted and soaked in hot water for 15 minutes
    • 3 carrots, grated
    • 4oz almond butter
    • 2 tbsp tahini
    • 2 tbsp flaxseeds, milled
    • 1 tbsp sesame seeds, toasted
    • Optional: your choice of dried fruit and/or chopped nuts (mix it up; diversity is good!)

    Method

    (we suggest you read everything at least once before doing anything)

    1) Steam the grated carrots for 3–4 minutes; pat dry and allow to cool

    2) Drain and pat dry the dates, roughly chop them and add them to a bowl with the carrots. Because we chopped the dates rather than blended them (as many recipes do), they keep their fiber, which is important.

    3) Add the oats, seeds, almond butter, and tahini. Also add in any additional dried fruit and/or chopped nuts you selected for the optional part. Mix well; the mixture should be quite firm. If it isn’t, add more oats.

    4) Press the mixture into a 10″ square baking tin lined with baking paper. Refrigerate for a few hours, before cutting into bar shapes (or squares if you prefer). These can now be eaten immediately or stored for up to a week.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Share This Post

Related Posts

  • Build Strong Feet: Exercises To Strengthen Your Foot & Ankle
  • Pajama Pilates – by Maria Mankin

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    If The Science Of Pilates was a bit more information than you wanted to get up and running with Pilates at home, then this book offers a much easier way in.

    As the name suggests, it’s all about convenience, and making things as easy as possible while enjoying the gradual cumulative gains that come when one practises even just a little every day instead of thinking “well I would, but I have to read all this technical stuff and get changed and clear a space and…”, and thus results in meaningful improvements to mobility and strength over time.

    The 40 exercises promised by the subtitle are demonstrate via cute illustrations, of which the cover art is a good representative example. There’s nothing unduly technical here, and yet everything is quite clear. There are also simple practical explanations for each, as well as an initial overview of Pilates as a whole, its principles and necessary knowledge and so forth.

    Bottom line: if you’d like to get into Pilates but it has seemed sufficiently taxing that you’ve never quite got started, or if you did then it didn’t stick, then this book can make things easier.

    Click here to check out Pajama Pilates, and get ready to pajama Pilates party!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • “You Just Need to Lose Weight” And 19 Other Myths About Fat People – by Aubrey Gordon

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve previously reviewed another book by this author, “What We Don’t Talk About When We Talk About Fat”, and this time, she’s doing some important mythbusting.

    The titular “you just need to lose weight” is a commonly-taken easy-out for many doctors, to avoid having to dispense actual treatment for an actual condition. Whether or not weight loss would help in a given situation is often immaterial; “kicking the can down the road” is the goal.

    Most of the book is divided into 20 chapters, each of them devoted to debunking one myth. Think of it like 10almonds’ “Mythbusting Friday” edition (indeed, we did one about obesity), but with an entire book, and as much room as she needs to provide much more detail than we can ever get into in a single article.

    And far from being a mere polemic, she does indeed provide that detail—this is clearly a very well-researched book, above and beyond the author’s own personal experience. Further, all the key points are illustrated and articulated clearly, making the book’s ideas very comprehensible.

    The style is pop-science, but with frequent bibliographical references for relevant sources.

    Bottom line: for some readers, this book will come as a great validation; for others, it may be eye-opening. Either way, it’s a very worthwhile read.

    Click here to check out “You Just Need to Lose Weight” And 19 Other Myths About Fat People, and get those myths cleared out!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Love Sense – by Dr. Sue Johnson

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Let’s quickly fact-check the subtitle:

    • Is it revolutionary? It has a small element of controversy, but mostly no
    • Is it new? No, it is based on science from the 70s that was expanded in the 80s and 90s and has been, at most, tweaked a little since.
    • Is it science? Yes! It is so much science. This book comes with about a thousand references to scientific studies.

    What’s the controversy, you ask? Dr. Johnson asserts, based on our (as a species) oxytocin responsiveness, that we are biologically hardwired for monogamy. This is in contrast to the prevailing scientific consensus that we are not.

    Aside from that, though, the book is everything you could expect from an expert on attachment theory with more than 35 years of peer-reviewed clinical research, often specifically for Emotionally Focused Therapy (EFT), which is her thing.

    The writing style is similar to that of her famous “Hold Me Tight: Seven Conversations For A Lifetime Of Love”, a very good book that we reviewed previously. It can be a little repetitive at times in its ideas, but this is largely because she revisits some of the same questions from many angles, with appropriate research to back up her advice.

    Bottom line: if you are the sort of person who cares to keep working to improve your romantic relationship (no matter whether it is bad or acceptable or great right now), this book will arm you with a lot of deep science that can be applied reliably with good effect.

    Click here to check out Love Sense, and level-up yours!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: