If you spend much of your day sitting in chairs, chances are your lower back and hips are stiff and sore by the end of the day. Modern life has conditioned us to sit on couches and office chairs, locking our joints into one rigid position for hours at a time.
But there’s one move that can help relieve some of that pain – the deep resting squat.
Sometimes called the asian squat, this deep resting position was once just how humans naturally rested, gardened, cooked, and waited before chairs took over our homes.
Here is why the deep resting squat is such a powerful tool for staying mobile, easing pain, and feeling great.
Why the deep resting squat should be part of your daily routine
I learned of the deep resting squat—sometimes referred to as the asian squat—at the exact right time in my life. I had been struggling with nagging lower back discomfort and was just plain tired of feeling restricted by everyday stiffness.
One day, while looking for natural ways to ease my body, I came across this video on YouTube about the asian squat and was intrigued. I tried dropping into this position myself and was genuinely amazed at the immediate relief I felt in my lower back.
I was hooked right then and there, and doing this consistently has been a total game changer for how I move through my days.
Here are a few science-backed reasons why the deep resting squat will help you feel better, too.
It Opens Up Tight Hips and Eases Lower Back Strain
When your hips lose their natural range of motion from hours of sitting, your lower back often has to pick up the slack, leading to that familiar, exhausting everyday ache. Dropping into a deep resting squat requires your hips to flex fully, which naturally stretches and releases the tight muscles surrounding your pelvic girdle.
Research shows that opening up the hips through this deep, unloaded resting position helps unload unnecessary pressure on the lumbar spine. Instead of staying locked in a rigid pattern, your entire lower back gets a chance to decompress. It acts as a natural release simply by letting gravity do the work for you.
It Keeps Your Joints Lubricated and Happy
Think of your joints like oiled hinges on a heavy door. If a door never opens all the way, the hinges get dry, stiff, and rusty over time. When you lower your body into a deep resting squat, your knees and ankles move smoothly through their complete, full range of motion.
This gentle movement stimulates the production and circulation of synovial fluid, which is your body’s natural joint lubricant. Keeping that fluid moving ensures your knee and ankle cartilage stays nourished and healthy. It is a wonderful way to shake off the rust of a sedentary afternoon.
It Restores Ankle Mobility and Improves Balance
Have you ever tried to drop down low and felt your heels instantly pop off the floor? That usually points to stiff calves and tight ankles from years of wearing shoes with elevated heels and sitting in cushioned chairs.
Practicing a deep resting squat stretches the Achilles tendon and dramatically improves ankle flexibility. Good ankle mobility is a massive factor in keeping your balance steady, preventing stumbles around the house or out in the yard, and making everyday walking feel effortless.
How to do the deep resting squat
If you can’t drop all the way down to the floor right away with your heels flat, please don’t force it or get discouraged. Our bodies adapt wonderfully to what we routinely ask them to do, but it takes a little patience to undo years of chair sitting.
Start by holding onto a sturdy doorframe or the edge of a kitchen counter for support as you lower yourself into your deep resting squat. This takes the pressure off your knees and lets you control the descent safely. Even just holding the supported position for 10 or 20 seconds a day can begin waking up those sleeping joints.
With a little patience and consistency, you might just find that this movement will soon become your absolute favourite way to reset your body and live pain-free.
