Deep resting squat - can this simple posture unlock flexibility, mobility, and longevity?

What is a deep resting squat?

The deep resting squat is a natural resting posture. It’s where you lower your hips below your knees, while your whole foot remains flat on the floor. This age-old functional posture has been used by humans worldwide for resting, working, cooking, and eating - rather than an active exercise.

Today it remains a daily posture in numerous countries. However, due to the reliance on modern-day furniture, many people in Western nations have lost this ability due to lack of regular practice.

Joseph Webb, a Chartered Personal Trainer (FCIMSPA) and Fellow of the Royal Society for Public Health (FRSPH), based in Henley-on-Thames, UK, explains more about this posture.

“From a movement perspective, a deep resting squat requires a combination of ankle mobility, hip mobility, knee flexion, and balance,” he says. “In many parts of the world, it's a completely normal resting posture used instead of sitting on a chair.

“Many people in Western countries find it surprisingly difficult because we spend so much of our day sitting in chairs, driving, or at desks, rather than regularly moving through deep ranges of motion.”

Joseph Webb

Is a deep resting squat good for you?

For many people, the deep resting squat is a position that is beneficial for your mobility and joint health. It can also help maintain strength and functional range of motion in your lower body.

Current research shows that the deep resting squat is a safe posture when correct technique is applied. ¹

Webb explains that when safely performed, and within your own limits, the deep resting squat is an excellent mobility exercise.

He says: “I've used the deep resting squat with many clients to help improve hip and ankle mobility, increase confidence moving into deeper squat positions, and make everyday movement feel more comfortable.”

Webb emphasises that there isn’t strong evidence to show that simply sitting in a deep squat alone is a cure for pain or injury.

“However, we do know that regularly working on mobility can improve joint range of motion,” he adds. “A deep squat is one way of maintaining and developing mobility through the hips, knees and ankles.”

Who should perform a deep resting squat?

It is important to seek advice from a health professional before attempting this posture if you have certain health conditions.

These include:

• Osteoarthritis in your hips, knees, or ankles.

• Acute hip impingement.

• Significant joint pain.

• If you are recovering from surgery.

• A medical condition that affects your movement.

When considering whether a deep resting squat is suitable for you, Webb advises using it appropriately, rather than assuming it's suitable for everyone.

“Most people can benefit from practising this position,” he explains. “This is particularly true for those who spend long periods sitting during the day or who feel stiff through their hips and ankles.

“It can also be useful for people looking to improve their squat technique in the gym, maintain lower body mobility as they age, or simply move more comfortably in everyday life.”

Webb also reminds us that everyone’s squat will look slightly different. Physical differences in hip anatomy, femur length, torso length, and ankle mobility will all influence how someone naturally squats.

“There’s no such thing as one perfect squat position that suits everybody,” he says, “We are all different, so listen to your body, and don’t force yourself into a position.”

Deep resting squat

How to safely perform a deep resting squat

If you’re new to this posture, a progressive approach is recommended. Webb suggests some simple tips to help improve your hip and ankle mobility, and increase your confidence moving into deeper squat positions.

Here's how to get started:

1. Warm up - spend five to ten minutes of gentle activity to warm your muscles.

2. Mobilise - take a few minutes to move around your ankles and hips.

3. Stand comfortably - move your feet between hip to shoulder-width apart.

4. Move slowly - drop your hips down towards a deep squat posture.

You don’t need to spend several minutes in this posture. As a practical guide, Webb suggests holding the position for around 30 to 60 seconds.

“Even a short daily practice performed consistently is likely to be more beneficial, than occasionally for longer periods,” he says.

Long-term benefits of deep resting squat

As we get older, it’s important to maintain your mobility, strength, and movement with confidence. The deep resting squat is a positive posture to help support this.

“Being able to comfortably get down to the floor and back up again is an important functional movement," Webb concludes. "Maintaining that ability becomes increasingly valuable as we age.”

Supporting your mobility through practising the deep resting squat can have a positive effect on your everyday activities. It can help your body move more comfortably and safely for as long as possible. Before you begin, make sure you read the advice above. This will help you practise the posture safely and get the most out of it - for your own progression and wellbeing.