Deep Squat Hold
Full-body integration: ankles, knees, hips, and spine
Why it works
The deep squat is a resting position used by every human culture until chairs replaced it. Holding this position restores ankle dorsiflexion, hip flexion, and spinal alignment simultaneously. 60 seconds is enough to signal the nervous system that this range is safe.
How to do it
- Stand with feet slightly wider than shoulders
- Lower into the deepest squat you can
- Rest at the bottom and let your body be heavy. Think of it as a resting position
- Slow breaths. If heels lift, widen the stance or hold something for balance
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Deep Squat Hold?
The minimum effective dose for Deep Squat Hold is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Deep Squat Hold target?
It targets full-body integration: ankles, knees, hips, and spine. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Deep Squat Hold worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
How do I make Deep Squat Hold easier or harder?
To scale it down: Squat low holding a doorframe or chair and hold. To make it harder: Squat to the bottom unassisted and hold.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
