I’m talking about the deep squat! 

Ever notice how a baby can drop down in a deep squat with total ease? Learning to squat comes naturally to them.  A baby’s movement pattern includes a wide range of motion which we tend to lose as we get older. Think of it, they can crawl, jump, run, squat, sit and climb with total ease. Being able to master this functional position helps them from crawling on all 4s to being fully mobile on their 2 little feet. They tend to stay in this position while they  play with their toys on the floor.  With time, we begin to lose mobility but don’t worry you can gain it back ! 

In this post I’ll explain why remastering this move is essential to ensure a better quality of life that will also help you as you age. No matter your age, this is the one exercise you should be doing everyday!

The 5 reasons why you should be doing the deep squat everyday:

1. JOINT MOBILITY:

The deep squat is a multi joint exercise. This means that the specific joint action used for this exercise involves many of our joints. This includes; your ankles, knees, hips, shoulders,  elbows, even your wrists. Movement across any joint is extremely  beneficial. Ever heard of the saying  “use it or lose it”?. Well the same goes for joints. When you create movement across your joints it promotes what’s called synovial fluid. This is the fluid that is encapsulated within your joints. Think of it as joint lubrication. The more you move your joints the more fluid gets produced. This will result in reduced joint friction  and you will feel less pain. This makes the movement at said joints easier and easier with time.  The deep squat promotes healthy joint mobility so say goodbye to aches and pains! 

2. STRENGTHENED LIGAMENTS AND TENDONS:

With healthy joints comes strong tendons and ligaments. And why wouldn’t you want that?  Well, ligaments attach bone to bone. If you have strong ligaments, you will have better stability across your joints making your joints stronger. A tendon connects a muscle to bone. Tendons are usually found near joints. When you have strong tendons and ligaments, they collectively allow for more joint stability. It also plays an important role in helping with  your coordination.  It will also help  facilitate your movement. Doing the deep squat daily will help preserve these advantages and prolong healthy movement patterns. 

3. INCREASED RANGE OF MOTION:

The deep squat in particular engages a wide range of muscles. The muscle activation ranges from your feet all the way up to your upper back. This includes; your back, shoulder, core, quads, glutes, hamstrings and your calves. Practicing this position daily will help with your increased range of motion as well as your flexibility. The deep squat can  be performed as an exercise with many reps. It is also useful as a stretch. 

Whether you’re just beginning and you find yourself  feeling  too stiff, over time as you repeat the pose you will be lengthening your muscles. Each time you  practice, you will be able to hold this position for longer and reach greater depths in your squat. Overall you will have a better range of motion across your entire body while practicing the deep squat. This will all  translate to your everyday life!

4. MUSCULAR ENDURANCE AND STRENGTH:

This position also has a muscular endurance component when practiced repeatedly. Being able to hold this position or any variation of it will increase your muscular endurance across your entire body. It’s not as intense as doing a full workout but it can still do the trick! Keeping all the muscles engaged while you hold the low squat plays a key role in muscular endurance. Repetitions of this exercise will also help improve your muscular strength. Weight bearing exercises have a ton of benefits . Constant muscle activation contributes to your  overall strength as well as your muscle tone. That’s no to say you should cancel your gym membership!  

5. THE IMPORTANCE OF CORE ACTIVATION:

• With the deep squat, comes core activation and balance. Having a strong core has nothing to do with having a six pack. Your core does not only include your abs. Your core is made up of  your abdominals, lower back as well as your hips and pelvic region. This is why a strong core plays a role in balance, it allows for more central stabilization when performing daily tasks. Your core is also in charge of maintaining good posture. Muscle groups work in pairs. If your core is weak then your back is weak and the opposite is also true. Strong core activation  will  aid in reducing back pain and help promote proper spinal health. Regular deep squatting contributes to better posture by strengthening the muscles that support  your spine and hips. Spinal health is so important, it can also help prevent chronic pain and musculoskeletal issues.

Here are some basic steps to mastering the deep squat:

Step #1:  Start by standing with your feet at a distance that is wider shoulder width apart. 

Find a distance that feels stable for you

Step #2: You can have  your toes slightly turned out, or facing forward. 

You may move your feet to be slightly wider than  your hips  hip-width apart

Step #3: Engage core muscles by tighten your stomach and make sure your supine is relatively neutral 

Be sure not to  lean forward  too much 

Step #4: Lower your body and drop down into a lower than normal squat. 

Your glutes should go far down beyond your knees

Step #5: Make sure to keep your back straight and chest up as you face forward and lower your body

Step #6: Go as low as you can without feeling any stiffness or tightness. 

Step #7: Keep your knees aligned. Ensure that your knees track over your toes and do not collapse inward

Step #8: Drive your force through your heels 

I suggest you practice your deep squat daily, try staying in this position for as long as you can before you feel any muscle fatigue or pain. Each time, you can go further down and hold the position longer each time.

If you can’t drop down in a deep low squat, not to worry, begin by practicing a partial squat. You can add yoga blocks beneath you to help you maintain the position. I’ve also listed some modifications as well as images that will help you eventually master the deep squat. By practicing these movements you will still benefit from the advantages that I’ve mentioned! On the other hand, if you can already master the deep squat,  I’ve listed some progressions below that will make the position more challenging for you. 

Modifications:

A modification is something that  you can do that will make the exercise easier. 

1. Perform a partial squat 

2. Add a surface of support

PROGRESSION:

A progression is something that you can do that will make the exercise more challenging.

1. Add a weights

It can be weights, kettlebell or dumbbells 

2. You can also do a variation of the deep squat. For example the pistol squat.