Mastering the Deep Squat: A guide to joint health and mobility

Mastering the deep squat is essential for maintaining joint health and mobility.

Contrary to popular belief, the deep squat isn’t just an exercise – it’s a natural resting position for the human body.

Children effortlessly rest and move in and out of the deep squat position, highlighting its innate functionality. Unfortunately, as we age, we often lose this ability to deep squat, not due to ageing… because we stop practising!

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How to perform a deep squat

  1. Start with the correct alignment: Stand with feet shoulder-width apart, toes slightly turned out
  2. Initiate the movement: Hinge at the hips, push the knees outward, and lower your body while keeping your back straight
  3. Achieve Depth: Aim for a position where your thighs are parallel to the ground or lower, maintaining a proud chest
Deep Squat female
Deep squat male

Muscle engagement:

  • Quadriceps: Power the upward movement
  • Glutes: Drive the extension of the hips
  • Hamstrings: Assist in hip extension
  • Calves: Stabilise the ankle joint
  • Core Muscles: Provide stability and support

Benefits of deep squats:

  • Joint health: Maintains flexibility and lubrication of the hip, knee, and ankle joints
  • Mobility: Enhances the range of motion in the lower body
  • Postural strength: Builds a strong and upright posture
  • Functional fitness: Improves the body’s ability to perform everyday movements

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