The Deep Squat: How to Do It and Why You Should

Most adults in North America can't comfortably squat all the way down to the floor and rest there. In many parts of the world, that position is still a normal way to sit, eat, and rest. The shift away from it has costs — for hip mobility, ankle health, low back, and even pelvic floor function.

Here's why the deep squat matters and how to start working toward it if you can't do it yet.

Why it matters

• Hip mobility: the deep squat trains the hips through a full range of flexion and external rotation that most adults rarely use.
• Ankle dorsiflexion: limited ankle mobility is a huge contributor to knee, hip, and back issues. The squat is one of the best ways to maintain it.
• Pelvic floor and core: the position challenges the deep core and pelvic floor in a way that's transferable to lifting, childbirth recovery, and daily movement.
• Longevity: people who can comfortably squat into old age tend to maintain better function overall. It's both a cause and a marker of mobile aging.

What a good deep squat looks like

The position you're aiming for:

• Feet flat on the floor
• Heels down
• Hips below the knees
• Chest reasonably upright (not collapsed forward)
• Comfortable enough to hold for 30+ seconds without strain

Exact foot width and turnout vary by anatomy. Some people need feet narrow and pointing forward; others need them wider with toes turned out. Find what allows you to get low without your heels lifting.

If you can't get all the way down yet

Most people who can't squat have one of three limitations: ankle mobility, hip mobility, or both. Some also have core/back stability issues that make the position feel unsafe.

Start with assisted squats

• Hold onto a sturdy door frame, post, or TRX.
• Lower yourself into a squat, using your grip to take some weight off.
• Spend 30-60 seconds in the bottom position. Breathe.
• Stand up using your hands and legs together.
• Repeat 3-5 times daily.

Address ankle mobility

If your heels lift, your ankles are usually the limit. Wall ankle stretches (toes a few inches from a wall, knee toward the wall, heel down) and calf stretches help. So does spending time barefoot when possible — modern footwear with elevated heels shortens the calves over time.

Address hip mobility

Frog stretch, deep lunge stretches, 90/90 hip rotations, and hip flexor stretches all contribute. Daily practice for a few minutes makes more difference than occasional long sessions.

How often

Squat every day. Doesn't need to be long — a couple of minutes spread throughout the day is plenty. The position itself is the practice.