Unlock Flexibility, Mobility, and Longevity with the Deep Resting Squat: Discover the Benefits of This Simple Posture

In an era dominated by the convenience of modern furniture, the simple act of sitting has evolved into a habitual reliance on chairs and sofas, often without a second thought. This shift in behaviour can lead to adverse effects on our flexibility, mobility, and overall strength. However, the deep resting squat, a posture prevalent across various cultures, presents a natural alternative that may offer a plethora of benefits.

Understanding the Deep Resting Squat

The deep resting squat is characterised by lowering the hips below the knees while keeping the entire foot flat on the ground. This ancient posture serves not just as a functional position for resting but has also been utilised for activities such as cooking and eating throughout history. While many cultures still embrace this position in their daily lives, the prevalence of modern seating has led to a decline in its practice, particularly in Western societies.

Joseph Webb, a Chartered Personal Trainer and Fellow of the Royal Society for Public Health, based in Henley-on-Thames, UK, sheds light on the significance of this posture. “From a movement perspective, a deep resting squat necessitates a combination of ankle mobility, hip mobility, knee flexion, and balance,” he explains. “In various parts of the world, it is a common resting posture, providing an alternative to sitting in a chair.”

Webb emphasises that, when performed safely and within individual limits, the deep resting squat can serve as an excellent mobility exercise. “I’ve used the deep resting squat with many clients to help enhance hip and ankle mobility, boost confidence in deeper squat positions, and make everyday movements feel more comfortable,” he shares. He further notes that regular mobility training can significantly enhance joint range of motion, particularly through the hips, knees, and ankles.

Consulting a Professional Before You Begin

It is crucial to consult a health professional before attempting this posture, especially if you have pre-existing health conditions. Webb advises that while most individuals can benefit from practising the deep resting squat, it should be approached with caution. “This is particularly true for those who spend long periods sitting,” he adds. He also reminds us that each person’s squat will differ due to individual anatomical variances, such as hip structure and ankle mobility. “There’s no universal squat position that suits everyone,” he states. “It’s essential to listen to your body and avoid forcing yourself into an uncomfortable position.”

For those new to the deep resting squat, a gradual approach is advisable. Webb provides guidance on improving hip and ankle flexibility and building confidence in deeper squat positions. “You don’t need to hold this position for extended periods; even a 30 to 60-second hold can be effective,” he suggests. “A brief daily practice is likely more beneficial than longer, infrequent sessions.”

Enhancing Daily Mobility and Wellbeing

Webb concludes by noting the importance of maintaining the ability to perform functional movements like the deep resting squat as we age. “Supporting your mobility through practising this squat can enhance your comfort and safety in everyday activities,” he explains. Prior to embarking on this journey, it is vital to adhere to the aforementioned advice to ensure a safe practice that promotes personal progression and overall wellbeing.

If you have been inactive for a while, it is essential to take a cautious approach, gradually easing into the posture without forcing your body into unfamiliar positions. Start with shorter intervals to allow your muscles to adapt and strengthen over time. “The primary rule is that mobility should not induce pain,” Webb cautions. “There is a distinct difference between experiencing a stretch and feeling pain. While mild discomfort is normal, sharp pain is not.”

For those who find the complete squat challenging, there are simple modifications that can help ease the transition into this beneficial posture. In our increasingly sedentary lives, where desk jobs dominate, maintaining good posture is often a struggle. Understanding how poor posture affects overall wellbeing is crucial, and simple, actionable strategies can lead to a healthier lifestyle.