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Deep Squat
Beginner

Deep Squat

Reclaim this fundamental human position. Essential for hip health, mobility, and functional movement patterns.

1-3 months

Focus Areas

Mobility Foundation Hips Legs

Prerequisites

None (scalable to all abilities)
Basic balance
Understanding of progression options
Patience with restrictions

The deep squat represents a fundamental human resting position lost by many in modern society. This position, with hips below knees and feet flat on the ground, maintains hip and ankle mobility while providing a functional position for various activities. Beyond its role as an exercise, the deep squat serves as a daily practice for maintaining lower body health and function.

At Beyond Movement, we recognize the deep squat as both a goal and a tool. For those unable to achieve the position, we provide progressions using elevation, support, and mobility work. For those who can squat deeply, we use the position for assessment, training, and recovery. The emphasis remains on comfortable, sustainable positioning rather than forced depth that creates dysfunction.

Regular deep squat practice transforms lower body function and overall movement quality. The position maintains crucial ankle and hip mobility often lost to modern lifestyles, while the sustained holds build endurance in stabilizing muscles. Cultures that maintain squatting show remarkably lower rates of hip and knee degeneration, highlighting the position's importance for long-term joint health.

Prerequisites

Master these skills first:

  • None (scalable to all abilities)
  • Basic balance
  • Understanding of progression options
  • Patience with restrictions

Common Mistakes

Avoid these errors:

  • Heels lifting

    Instead: Work ankle mobility separately

  • Knees collapsing

    Instead: Maintain alignment

  • Excessive forward lean

    Instead: Improve hip/ankle mobility

  • Forcing painful positions

    Instead: Respect limitations

  • Static only

    Instead: Add gentle movement

Ready to Master Deep Squat?

Start your journey with a professional assessment and personalized training plan.

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