Squats are a standard exercise in most workout routines (especially on leg day), but a deep rest squat? It may not go often, but it should. “The deep rest squat, or as some call it, the deep bodyweight squat, is a position where your hips and glutes are under your knees and the feet are flat in a natural resting position that doesn’t put a ton of load on the muscle tissue,” explains Joey ThurmanA certified personal trainer for CPT, monthly, a fitness and wellness community. “It opens up the hips and trunk.”
Children naturally adopt this down-to-the-ground posture as they play and navigate the world. It is also a very common daily movement for adults, as we sit to lift something heavy or sit on the ground, and this is one Place of Birth This may result in fewer perineal tears. The problem is that as a society, our sedentary lives and high reliance on chairs have robbed many people of the ability to do deep resting squats and cut many of the health benefits it provides.
“The saying, ‘If we don’t use it, we’ll lose it,’ is very true when it comes to being able to squat like a toddler again,” says Thurman. “As we get older, move less and sit more, our soft tissues tighten, creating gaps between our joints. [decreases]And our nervous system gets used to not going through full range of motion.”
Benefits of Deep Rest Squats
One of the benefits of holding deep rest squats is improved mobility, especially ankle mobility, which Thurman says many people lack, as well as the normal movements we do throughout the day, reducing the risk of pain and injury. “If you’re more mobile and your joints move in all directions [like] They’re supposed to, the tissue doesn’t take as much load and can help you move without pain,” Thurman says. “Think about even picking up groceries, your kids, grandkids, and how nice it would be to do it easily and the thought of hurting yourself. Don’t.”
The benefits of deep rest squats also carry over into your workouts. For example, Thurman says, powerlifters like to squat and drive at full speed without pain, which deep rest squats can help with in strengthening the back of the body. “Deep squats by yourself is shown [to be] “More effective at building a strong backside than regular squats,” says Thurman. And, he adds, they also support pelvic and back health. “Having a strong pelvic floor and deep spinal muscles like the erector spinae will help stabilize the hips and pelvis.”
How to do Deep Rest Squats
To do a deep rest squat correctly, Thurman recommends standing with your feet hip-width apart and your toes slightly pointed. Then slowly lower your body, letting your hips sink as if you were about to sit in a very low chair. Ideally try to go as low as you can comfortably with your hips under your knees. Go slow and avoid overwork. This pose should not cause pain in any way. If this is the case, stop and adjust, and if necessary, hold onto something for support.
Thurman notes that if you’re just starting out with a deep rest squat, it may not be possible to go that low, and that’s okay. The key, he says, is to keep your feet flat on the ground, maintain a flat, neutral spine (ie, don’t hunch over) and make sure your shoulders stay in line with your hips.
Hold the position for 10 seconds, then stand up and repeat six times throughout the day, says Thurman, especially after long periods of sitting. As you get better at it, he recommends increasing each session to 30 seconds or more until it feels comfortable. “Who knows, maybe you’ll start reading books in deep squats,” he says.