Mobility · Baseline Mobility
Deep Squat Hold
Full-body integration: ankles, knees, hips, and spine
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Squat as low as you can and hold near the bottom.
This is a resting position, not a workout. Breathe and be heavy. If your heels lift, widen the stance.
- 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
Easier
Squat low holding a doorframe or chair and hold.
Hold a doorframe or chair. Heels elevated if needed.
Harder
Squat to the bottom unassisted and hold.
Build toward 2 minutes. Shift weight side to side.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
