The Resting Squat: Reclaiming a Natural Posture
For most of human history, sitting in a deep squat wasn’t a stretch — it was just life. People ate, worked, and rested there. It was our natural resting position long before chairs and couches took over.
Today, most of us can’t reach that position comfortably anymore. Ankles feel stiff, hips resist, and our backs complain. Our bodies adapt to what we do most — and for most of us, that means sitting in chairs for hours each day.
But the resting squat isn’t lost. Ignoring this practice, however, can lead to persistent stiffness, decreased mobility, and potential discomfort as your body continues to adapt to hours of sitting. Over time, this sedentary lifestyle might limit your physical activities and diminish your overall well-being. With a little intention, the resting squat can be reclaimed, and doing so can transform the way your body moves, feels, and rests.
What Is the Resting Squat?
The resting squat, sometimes called a deep squat, primal squat, or natural squat, is simply where your hips lower close to your heels.
It’s not only a workout position. It’s a posture of rest: a full expression of hip, knee, and ankle mobility working together.
When you see people around the world comfortably eating or chatting in a deep squat, that’s the position we’ve largely lost. Their bodies never stopped using it. Now, let’s explore why regaining this posture matters for your health.
Resting Squat Benefits
Relearning to sit comfortably in a deep squat reconnects you with how your body was designed to move. Here are some of the most powerful benefits:
1. Improves Natural Mobility
The resting squat opens up deep ranges of motion in your hips, knees, and ankles. This restores mobility that supports everything- from sport and hiking to climbing stairs and sitting on the floor.
2. Builds Endurance and Stability
As you hold the position, smaller stabilizing muscles in your legs, hips, and core stay active. Over time, this improves joint stability and balance.
3. Supports Posture and Spine Health
A comfortable deep squat helps your spine stack naturally over your pelvis, reducing tension in your lower back.
5. Encourages Mindfulness and Relaxation
The longer you stay, the more your mind slows down. The squat becomes less about “stretching” and more about listening — a way to check in with how your body feels.
Muscles Worked in the Resting Squat
Even though it’s called a resting position, your muscles are still gently active. Here’s what’s working:
Quadriceps and hamstrings: help support your knees.
Glutes: stabilize your hips and maintain balance.
Adductors: lengthen and stabilize to maintain balance over your feet.
Calves and feet: the back of your calves lengthens while the front works to hold your heels grounded.
Core and spinal stabilizers: keep your torso upright.
These muscles learn to coordinate, rather than just strengthen. This grants you control and awareness throughout your movement. Understanding how the squat works in your body helps make the position safer and more effective. Next, let's learn how to start practicing the resting squat.
How to Do the Resting Squat (Step-by-Step)
If it’s been years since you last sat in a deep squat, don’t worry — your body can relearn it. Here’s how to start:
Find your stance: Stand with your feet shoulder-width apart (or slightly wider). Toes can point slightly out.
Lower slowly: Bend your knees and drop your hips toward your heels.
Support your heels: If they lift off the ground, place a rolled towel, yoga mat, or small wedge underneath.
Hold on for balance: Use a sturdy surface or doorframe for support.
Keep your chest open: Think “tall spine” rather than “forward lean.”
Breathe deeply: Inhale into your belly, exhale slowly, and feel your feet, hips, abdomen, and shoulders release tension.
How Long Should You Hold the Resting Squat?
Start small: 20–30 seconds at a time, two to three times per day. Over time, your joints will adapt and your tissues will relax.
You can gradually build towards 5-10 minutes of total time per day (or longer!), broken up however you like.
Many people find that the longer they practice, the more “restful” the position becomes — especially when combined with gentle movement or breathing exercises. Start wherever you are; with regular practice, ease and mobility will improve. Now, let’s consider how often to integrate the resting squat into your routine.
How Often Should You Practice the Resting Squat?
Frequency matters more than duration.
A few short sessions spread throughout the day will make a bigger difference than one long hold once a week.
You might:
Squat while your coffee brews in the morning
Drop into the position between tasks at work.
Spend a minute or two there before or after your workout.
The key is consistency. The more often you revisit it, the more natural it will feel.
Resting Squat Progression Tips
Progress doesn’t always look like “deeper.” Progress occurs when the position becomes more comfortable and pleasant.
Here’s how to guide that process:
Gradually reduce heel support as your ankles open up.
Shift your weight gently from side to side to explore new ranges.
Add small reaches or twists for upper body mobility.
Focus on relaxing your breath — tension in your mind shows up in your feet, hips, abdomen, and shoulders.
The goal is to make the squat a place of ease, not strain.
The Bigger Picture: Movement as Meditation
When I sit in a resting squat, I’m reminded that mobility isn’t about chasing flexibility. It’s about feeling at home in your own body.
It’s a reminder that movement can be restorative. It’s a chance to slow down and notice where you’re holding on.
It’s a reminder to feel the floor against your feet, your abdomen against your hips, and the air against your skin.
Over time, the resting squat becomes more than a position. It becomes a practice.
Explore the Resting Squat More Deeply
If you’d like to go deeper, I created The Resting Squat Course: a self-paced program that guides you through improving your hip and ankle mobility, building strength, and finding stillness through movement.
You’ll learn to:
Relax deeper into your squat.
Develop mobility that supports everyday movement.
Cultivate a mindful relationship with your body.
If you’re ready to reclaim your natural mobility, learn more about the course here.
— Sam Lemaire, Doctor of Physical Therapy
