The Benefits of Deep Squatting

Deep squatting is a primal movement pattern, and an ancient one at that. The position has historically been used for a variety of different human functions: defecating, cooking, socializing, and even resting.

However, western society has almost completely abandoned this natural position to use furniture like chairs, couches, and tables instead. This has proved to be problematic as many health issues have arisen in the modern era: constipation, irregular blood pressure, arthritis, and poor circulation just to name a few.

We obviously have taken for granted the unmatched functionality deep squatting had provided for us for so long. Fortunately, its not too late to reverse this mistake. The benefits of reclaiming this position are listed below and will prove to give relief or restoration to anyone interested:

Back Pain Relief

Deep squatting makes the pelvis rotate backwards, stretching and elongating the shortened muscles in the lower back. It can decompress the spine from all the sitting we do.

Stronger Hips and Glutes

Deep squatting optimally activates the hips and glutes. It has been shown that the glutes can be engaged 25% more in a deep squat than in a shallow squat (legs bent at 90 degrees).

Increased Flexibility

The deep squat is a position that either contracts or stretches many of our muscles to their full range of motion. This is great because it means the muscles will be active rather than completely shut off like they are when we are slouching in a chair or on a couch.

It can help stretch the tight muscles in our legs (achilles and calf muscles) to help restore full ankle range of motion, a problem that nearly every person today has. 

Improved Posture

With improved joint mobility and lower body strength, it is easier for our musculoskeletal system to assume better alignment.

Improved Digestive Health

Deep squatting allows our body to better digest the food we are eating by extracting the most amount of nutritional value we can.

After eating and digesting, deep squatting allows us to properly remove of our waste when defecating because the position gets the right muscles to relax for an unimpeded process unlike sitting on a toilet. The position also helps us maintain regularity in the bathroom, another thing that most people could use.

Improves Core Strength

Your core is one of the most important muscle groups in the body as it links the upper and lower bodies together. Squatting keeps your abdominal and lower back muscles engaged to maintain posture so it is great for building a strong core.

Reduces the Risk of Injuries

When the core, hips, and glutes become more activated, this gives you more control over your trunk and legs, reducing your chances of getting injured. Your large muscle groups are getting engaged more often when you use this position as well, which is what ultimately secures and protects the joints from injury risk. 

Increases Bone Density

The bones need resistance to drive nutrients into them to trigger development. That resistance is provided by your body weight being supported in this position. The weight-bearing nature of the deep squat makes it a bone-building exercise without any impact on the joints.

Increases Hormone Production

The body produces more testosterone and human growth hormone in the squatting position. These are essential for muscle growth and muscle recovery.

Great Resting Position for Joint Pain Relief

The engagement of so many surrounding muscle groups is what protects your joints from having any pain while in this position. Your ankles, knees, hips, and back are completely safe in this position when proper form is used.

Sitting puts most of our joints in poor positions and exposes them to chronic pain over time. It has most of our muscles shut off so they are not able to support and protect the joints.

Better Athletic Performance

A perfect squat is just triple flexion and triple extension, which every athlete uses. This means the simultaneous extension of the hips, knees, and ankles which is crucial for nearly every athletic movement from jumping to sprinting to cutting.

They way a person squats is the way they are going to do everything else because that’s the foundation of their motor patterns. Deep squatting consistently should also help your explosive movements, like running faster and jumping higher.

Its an Assessment of Your Body

Its going to show you where you are tight and what part of your body needs mobilizing. Indicators are keeping the heels off the ground, pointing the toes out, pointing the knees out, feet collapsing inward, and back rounding forward.

Think of some of these benefits in relation to your own shortcomings.

I talk a lot about plantar fasciitis and achilles tendonitis. If you have also experienced these, think of the deep squat as an alternative way to treat your condition. Applying squatting in your life will bring better ankle range of motion, more flexible achilles and calf muscles, make your hips, glutes, and core stronger, improve your posture, and secure your joints.

It’s like a big domino effect of positive changes. This goes for other common ailments too. Make squatting a part of your everyday life and find out what else it can restore in you.