Deep Squat Hold

• Opens up the hips, groin, and ankles in a single position, making it a useful mobility drill for people who spend long hours sitting.
• Helps maintain or restore the ability to comfortably sit in a deep squat, a position that tends to become less familiar when it is rarely used.
• The upright chest and braced trunk also light up the core and spinal erectors without any added load.
• Many people find it relieving after long periods of sitting because it encourages movement through the hips, knees, and ankles while changing position from prolonged chair sitting.
• The position encourages the ankles to move through a large range of dorsiflexion, which is often limited in people who spend most of the day in shoes or chairs.
• No equipment, no warm-up needed. Drop into it any time you find a clear patch of floor.

1. 01

   Stand with your feet about shoulder-width apart, toes pointing slightly out.

2. 02

   Lower yourself down by pushing your hips back and bending the knees, keeping your heels flat on the floor.

3. 03

   Sink all the way down until your hips are below your knees.

4. 04

   Let your knees track out in line with your toes. Use your elbows to gently push the knees outward if needed.

5. 05

   Keep your chest up and your spine long. Don't let the upper back collapse forward.

6. 06

   Hold for 30 seconds to start, breathing slowly. Work up to 1 or 2 minutes over time.

7. 07

   To come out, shift your weight forward slightly and stand up with control.

8. 08

   If you are have problems with holding deep squat position: Hold a doorframe, post, or kettlebell with both hands as a counterweight. This lets you sit back without falling over and takes pressure off the knees.

• Heels lifting off the floor. Usually means tight ankles or trying to squat too narrow.
• Knees caving inward instead of tracking with the toes.
• Rounding the lower back and dropping the chest. Aim to stay tall.
• Looking down at the floor and collapsing through the upper back. Keep the gaze forward and the chest relaxed but tall.
• Holding the breath. Long holds feel much harder if you stop breathing.
• Forcing depth too soon. If your body locks up halfway down, stop there and work on the position you can actually hold.

The Deep Squat Hold loads the glutes, quadriceps, and adductors isometrically as they support the bottom position. Many people feel a stretch through the calves, ankles, hips, and groin at the bottom position, while the spinal erectors and core work to keep the chest tall. Holding the position for time builds tolerance to deep hip and knee flexion, which is a mobility quality most adults lose from years of sitting in chairs.

• Half Kneeling Hip Flexor Stretch
• Prone Ytw Raises
• Horse Stance

I started doing this one after noticing how stiff my hips felt every time I stood up from the desk. The first time I tried a real deep squat, I could barely get halfway down without tipping over. A few weeks of holding the position for 30 seconds at a time, a few times a day, and it stopped feeling like a punishment. Now I drop into it while waiting for the kettle to boil or while playing with my child. It's the cheapest mobility win I've found, and it doubles as a small break from sitting all day. One thing that surprised me was how much my ankles were limiting the position. I initially blamed my hips, but once I started working on ankle mobility and spending time in the squat itself, staying balanced became much easier.