Also known as the deep squat, it\u2019s a position babies drop into effortlessly and many adults have quietly lost. It improves mobility, posture, and joint health, costs nothing, and fits neatly into everyday life \u2013 I did mine while the kettle boiled. No warm-up, no excuses!<\/p>\n
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I’ve been doing deep squats, and here\u2019s what happened to my body after just a few weeks.<\/p>\n
What is the resting squat?<\/p>\n The resting squat, also known as the deep squat, is one of the most effective positions you can practise for ankle mobility, hip openness, joint health, and overall comfort. But the truth is, most of us can\u2019t get into it in a way that feels remotely comfortable. Some of us can\u2019t get into it at all. So I put it to the test: two minutes a day, no warm-up, no equipment, just me, a timer, and the floor. Here\u2019s what I found.<\/p>\n \n (Image credit: Shutterstock)<\/p>\n What are the benefits of a resting squat?<\/p>\n Research<\/a> suggests that deep squat positions can improve joint health, ease lower back discomfort, and mimic the natural resting posture humans used long before chairs were invented. The position delivers a strong hip stretch, ideal for undoing the stiffness caused by prolonged sitting, while engaging the lower back, glutes, and legs without adding extra weight.<\/p>\n It may also support digestion. A deep squat applies gentle pressure to the lower abdomen, which can help stimulate the digestive organs and encourage things to move more smoothly. For me, two minutes first thing in the morning worked best. I\u2019d drop into the position while the kettle boiled and mentally plan my day. It quickly became part of my routine – mobility, intention-setting, and coffee all ticked off before 6:30 am.<\/p>\n How to do a resting squat<\/p>\n How to Do a Deep Squat According to Physical Therapists – YouTube Watch On <\/a><\/p>\n When we think about squats, whether it\u2019s with a barbell, a pair of the best dumbbells<\/a>, or just bodyweight, most of us stop when our thighs hit parallel. We rarely drop any lower, usually to protect our knees, and almost never hang out in that low crouched position. But the deep resting squat is actually one of the most effective mobility moves you can do. Here\u2019s how to get into it;<\/p>\n Stand with your feet slightly wider than shoulder-width apart, toes turned out slightly.Lower slowly, keeping your heels rooted and your knees tracking in line with your toes.Keep your spine neutral and your chest lifted – avoid rounding or collapsing forward.Bring your hands together at your chest and use your elbows to gently press your knees outward.Sit as low as you comfortably can without letting your heels lift or your back round.Stay here and breathe.If you want to add movement, rock gently side to side or shift from heel to heel to release tension in the hips.6 things I learned from doing resting squats It starts out a little uncomfortable<\/p>\n The first time I held a deep squat, it didn\u2019t exactly feel comfortable – even with my gymnastics background and fairly flexible hips<\/a>. After long periods of sitting, deadlines, and slipping into bad habits like skipping stretches after a gym session, my body was stiff.<\/p>\n Those first 60 seconds felt endless, but one thing that helped was gently swaying from side to side – it distracted from the discomfort and kept the hips moving. Just remember: there\u2019s a difference between \u201cgood\u201d discomfort and pain from overstretching. If it hurts, come out and shake your legs.<\/p>\n Many people won\u2019t be able to sink their hips below knee level at first – that\u2019s completely normal. Don\u2019t force it. The more consistently I practised, the more my mobility improved, and eventually the deep squat started to feel natural.<\/p>\n It helps reduce back pain<\/p>\n Holding a deep squat naturally engages your lower back and core muscles. Over time, this builds core strength, stability, and better posture, all of which can reduce the risk of lower-back pain.<\/p>\n Research in the Journal of Physical Therapy Science<\/a> found that targeted hip exercises, like the deep squat, were more effective for individuals with chronic low-back pain and lumbar instability than conventional therapy.<\/p>\n It makes sense: the position gently decompresses the spine, relieving pressure on the discs and promoting better alignment.<\/p>\n They engaged my quads and glutes <\/p>\n The deep squat has been shown to be more effective at building the glutes and inner thighs than a standard squat, and I can confirm that by the end of the two minutes, my quads were burning, and so were my glutes. I put this down to my body having to work through a full range of motion during the deep squat.<\/p>\n In fact, research<\/a> also suggests that you\u2019ll see greater increases in muscle strength and size than you would by performing shallow squats with heavier weights.<\/p>\n They are very grounding<\/p>\n Squats already have plenty of benefits, from building lower-body strength and boosting power to engaging the core, but holding a deep squat adds a more holistic element.<\/p>\n Over time, the position started to feel grounded in a way that standing stretches just don\u2019t. Sitting close to the floor made me feel connected to a movement my body once knew instinctively but had forgotten. It was surprisingly meditative and quickly became an intentional part of my daily routine.<\/p>\n![\"A](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2025\/12\/kuFawKWii3H6TRD3St9i9k.jpg\")
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