gentle
10-Minute Deep Squat Mobility
The ability to squat deeply reflects hip, ankle, and thoracic mobility that is worth maintaining — it shows up in how you move every single day.
10 min · Kit: Yoga mat, Optional: heel lift (book or small wedge)
The session
- 12 min: Assisted deep squat — hold a door frame or table leg, lower into full squat; breathe for 2 min
- 22 min: Ankle circles in squat position
- 32 min: Hip circles in squat — rotate hips side to side; pry the hips open
- 42 min: Squat with thoracic rotation — reach one arm up toward ceiling; 5 each side
- 52 min: Slow stand to squat — 10 very slow full-range reps
Worth knowing
- The deep squat is the human resting position — it was standard before chairs
- Ankle dorsiflexion (ankle mobility) limits how low most Western adults can squat — heel lifts temporarily assist while ankle mobility is built
- Hold the squat patiently — discomfort in the hips and ankles is normal and will reduce with daily practice
- 5 minutes of deep squat practice per day produces visible change within 2–4 weeks for most people
