The Deep Squat: A Forgotten Resting Position
The 30-second answer
The deep squat — heels on the floor, long back, glutes close to the heels — is still the normal resting position in many cultures while waiting, eating or working. In ours it often gets lost through constant chair sitting, mainly because the ankles lose their range of motion. The way back runs through supported variants and elevated heels toward the free, relaxed position — often noticeable within a few weeks of regular practice. One distinction matters: the deep squat is a mobility position to rest in, not a strength exercise like the loaded squat.
The key points at a glance
| Area | Evidence | Statement |
|---|---|---|
| Everyday transfer & natural resting position | A | Sitting into a squat instead of onto a chair is not a gymnastics move — it is one of the original human resting postures, still everyday practice in many countries while waiting, cooking or playing with children. Regaining it means gaining an extra, joint-friendly option for many everyday moments. |
| Hip and ankle mobility | C | A small study of nine healthy men found a clear association between deep-squat ability and range of motion in the hip, knee and especially the ankle. Practising this position specifically trains exactly the mobility that everyday life — particularly in shoes with raised heels — rarely demands. |
| "Unlearned through sitting" | B | A cross-sectional study of 144 adults found that people who sit a lot and move little have, on average, markedly more limited hip extension. That is an association, not proof that sitting alone is the cause — but a plausible piece of why the deep squat has become foreign to many adults while toddlers still manage it effortlessly. |
| "A substitute for the squat" | — | The deep squat is not a strength exercise and does not replace leg training: it is taken without added load and is for resting in, not for reps under load. Anyone wanting to build strength finds the right path for that in our squat dossier — the deep squat is its relaxed, unloaded sibling. |
Evidence grades: A = strongly supported · B = supported in the right context · C = emerging/mixed evidence · D = experimental · — = no proven benefit. Quoted statements with a regulation number are officially reviewed health claims authorised by the EU — we use only those.
A resting position with a world history
Across large parts of Asia, Africa and Latin America, the deep squat is still a completely normal resting position — for eating, waiting or working at floor level, often for many minutes at a time. Toddlers manage it effortlessly everywhere in the world, before years of chair sitting slowly erode the ankle and hip mobility it requires. Regaining the deep squat is therefore less about learning something new than about uncovering something unlearned.
The bottleneck: the ankle
Someone who cannot keep the heels down in a deep squat rarely has a hip problem — usually it is dorsiflexion at the ankle, the ability to drive the shin far forward over the toes, that is missing. That exact mobility is what many adults lose who spend most of their time in raised-heel shoes or on chairs. A small study of nine healthy men supports the link (few participants, so a first indication only): the more range of motion present in the hip, knee and especially the ankle, the deeper and more stable the squat.
The stage path back
- Stage 1 — Supported: deep squat while holding on to a doorframe or table edge, heels may still lift. Mobilize the ankles at a wall first.
- Stage 2 — Elevated heels: free squat with the heels on a book or a plate, hold for 30 seconds.
- Stage 3 — Heels down: free deep squat, heels on the floor, arms reaching forward as a counterweight.
- Stage 4 — Resting position: 2 relaxed minutes sitting in the squat, breathing, looking around.
Frequency beats duration: sinking into your current stage several times a day for a short moment — while brushing teeth or on a call — usually beats one long attempt per day. Our app maps this exact path as a staged programme with builder exercises.
The distinction: resting position, not a squat
The deep squat and the squat share the basic shape but not the goal: the squat is a strength exercise with load and reps, the deep squat is an unloaded position for resting in and for mobility. Training both pays off twice — the mobility from the deep squat makes depth in the squat easier without replacing it. More mobility work for hips and ankles lives in our mobility dossier.
Safety note: never practise into sharp knee or hip pain — a stretching pull is normal, sharp pain is a stop signal. With existing knee or hip issues, check with a doctor first.
Sources
- 1. Endo et al. — The relationship between the deep squat movement and the hip, knee and ankle range of motion and muscle strength (J Phys Ther Sci 2020) — Accessed on: 2026-08-29
- 2. Boukabache et al. — Prolonged sitting and physical inactivity are associated with limited hip extension: A cross-sectional study (Musculoskelet Sci Pract 2021) — Accessed on: 2026-08-29
Dietary supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. This article is for information purposes only and does not replace medical advice.