Reclaim the Squat: Why You Should Sit in the Bottom Every Day
In the world of fitness and functional health, few movements are as fundamental, revealing, and restorative as the deep squat. And yet, in today’s modern world, many of us have lost the ability to do it. Let’s change that.
The Squat: A Natural Human Movement
Long before it became a staple of Olympic weightlifting or CrossFit, the squat was simply a resting position. In fact, for most of human history, people squatted to eat, rest, cook, give birth, or go to the bathroom. Just watch a toddler: feet flat, knees tracking, hips dropped below parallel—effortless, perfect squat mechanics.
This movement pattern is hardwired into us. It supports digestion, joint health, and muscular development. It is a natural part of human movement.
But somewhere along the way, we stopped squatting.
Modern Life Has Taken the Squat From Us
Thanks to chairs, couches, car seats, and endless hours at desks, we’ve swapped squatting for sitting. The problem? Prolonged passive sitting tightens the hips, shortens the calves, weakens the glutes, and dulls our proprioception.
We lose the range of motion, stability, and coordination needed to drop into a proper squat. Add in thick-soled shoes, a lack of daily movement, and postural dysfunctions, and the once-natural squat becomes a challenge for many.
The result: limited hip mobility, poor ankle dorsiflexion, knee pain, and a loss of functional independence.
Why You Should Reclaim the Bottom Squat
The deep squat isn’t just a cool trick. It’s a powerful assessment tool and daily mobility practice. Here’s why you should squat every day:
Mobility Checkpoint: Can you hold a squat for 2+ minutes? It instantly reveals limitations in your hips, knees, and ankles.
Postural Restoration: It aligns your spine, decompresses the lower back, and reactivates the core and pelvic floor.
Joint Hydration & Circulation: Full range of motion maintains joint health and keeps tissues supple.
Foundation for Strength: Olympic lifts, functional movements, and athletic patterns all rely on a strong, stable squat.
Digestive & Pelvic Benefits: In cultures that squat daily, rates of pelvic floor dysfunction and digestive disorders are lower.
How to Squat Daily (Without a Barbell)
You don’t need to load a barbell to benefit from squatting. Just spend time in the bottom position each day:
Bodyweight Squat Hold: Sit in a deep squat for 3–5 minutes. Use a wall, doorframe, or counter for balance if needed.
Daily Mobility Flow:
Squat-to-stand stretch
Goblet squat rocks
Deep squat + thoracic rotation
Squat reach outs
Squat shift side to side
Use yoga blocks, heel lifts, or supports if you can’t get all the way down yet—then progressively reduce assistance.
Self-Assessment: Can You Pass the Squat Test?
Try this:
Barefoot, feet shoulder-width apart
Drop into a deep squat
Hold for 2 minutes
Checklist:
Are your heels down?
Are your knees tracking over your toes?
Is your spine tall and chest lifted?
Can you breathe and relax in the bottom?
If not, this is your call to action. Your joints and tissues need it.
Common Objections (and Why They Don’t Hold Up)
“It hurts my knees.” → Likely due to poor mechanics or mobility restrictions. Squatting properly improves knee function.
“I’m too tight to squat.” → Exactly why you need to start!
“I don’t have time.” → Stack it with brushing teeth, scrolling your phone, or during TV time.
The Bottom Line
The deep squat is your birthright—a primal position that reveals and restores your movement health. Whether you’re an Olympic lifter, weekend warrior, or desk jockey, reclaiming the bottom squat can improve your performance, mobility, and longevity.
Start with 2 minutes a day. Your hips, knees, and ankles will thank you.
