“A deep squat is a human rest position”-a physical therapist explains the benefits of a deep squat and how to break up with chairs for good

Key Points:

• Sitting on a deep squat is a natural human rest position that helps maintain mobility in the hips, knees, and ankles, and supports the strength needed to get up from the floor, which is linked to longevity.
• Many people have lost the ability to perform a deep squat, but it can be regained through targeted exercises such as the supported deep squat, heel-elevated goblet squat, and knee-to-wall ankle mobility drills.
• Proper deep squat form involves widening the stance, turning toes out slightly, and sitting down between the feet rather than behind them to keep the chest upright and hips moving straight down.
• Heel lifts can be used temporarily to aid ankle mobility during squats, but the goal should be to perform squats with flat heels to improve overall ankle and foot range of motion, benefiting daily activities like climbing stairs and hiking.
• Dr. Zaki Afzal, a physical therapist specializing in musculoskeletal health for active adults and athletes, emphasizes patience and gradual progress in restoring deep squat mobility and strength.