Deep Squat
Reclaim this fundamental human position. Essential for hip health, mobility, and functional movement patterns.
Focus Areas
Prerequisites
Deep Squat
Reclaim this fundamental human position. Essential for hip health, mobility, and functional movement patterns.
Prerequisites
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
Related Skills
Foundation
Ankle Mobility
Improve ankle flexibility for better squatting, jumping, and injury prevention. Often overlooked but crucial for movement quality.
Foundation
Calf Raises
Strengthen your calves for better jumping, running, and ankle stability. Often neglected but crucial for lower leg health.
Foundation
Hip Flexor Stretch
Coming Soon
Progression
Pistol Squat
Master the single-leg squat for exceptional leg strength and balance. This challenging movement builds functional lower body power.
Progression
Overhead Squat
Challenge mobility and stability with weight overhead. This complex movement reveals and develops full-body coordination.
Progression
Squat Flow
Coming Soon
