The resting squat, also known as the deep squat, is one of the simplest ways to improve your hip and ankle mobility. You don’t need any equipment and you can do it almost anywhere. We went through this basic movement with movement and mobility coach Franziska Lancaster. Below, you can read exactly what the resting squat is, how to perform it, which mistakes are best avoided and how to build it up step by step.
What is the resting squat?
The resting squat is a deep squat where you bend your knees until your hips are below knee height, then relax in the lowest position. Your feet remain flat on the floor, your back stays long, and you let your weight rest in the squat rather than pushing yourself straight back up.
In many parts of the world, this position is part of everyday life, for example when picking something up or whilst resting. People who spend a lot of time sitting on chairs and sofas rarely find themselves in this position in everyday life. As a result, the squat position may feel awkward at first. That’s normal, and it’s precisely why the resting squat is a useful exercise to repeat regularly.
Why do people do the resting squat?
People mainly use the resting squat to keep their hips, ankles and lower back mobile. It’s a position that moves these joints through a large part of their range of motion, something that rarely happens during prolonged sitting.
If you spend a lot of time sitting at a desk or in the car, your hips and ankles remain in the same position for long periods. As a result, they can eventually feel stiff whenever you do move through their full range of motion. The resting squat takes you into such a deep position in a controlled manner and keeps that mobility within reach. For athletes, this is useful because the hips, ankles and core form the basis of almost every exercise. For those who sit a lot, it’s an accessible way to briefly break out of a fixed sitting position.
How do you perform a resting squat?
Place your feet slightly wider than your hips with your toes pointing slightly outwards, lower yourself straight down and let your hips drop between your ankles whilst keeping your back straight. Here are the steps in order.
- Stand upright with your feet about shoulder-width apart.
- Point your toes slightly outwards, at an angle of about 20 to 30 degrees.
- Slowly bend your knees and lower your hips as far as is comfortable.
- Keep your heels on the floor and distribute your weight evenly across your whole foot.
- Keep your chest open and your back straight, without straining your lower back.
- Let your arms hang relaxed on the inside of your knees.
- Breathe calmly and stay in this position for as long as feels comfortable.
What are some common mistakes in the resting squat?
The most common mistakes are letting your heels lift off the floor, arching your lower back too much and letting your knees cave in. Pay attention to these points and the movement will immediately become more stable.
- Heels lifting off the floor: shift your weight more onto your heels, or support them temporarily (see the section on progression).
- Lower back arching too much: don’t squat quite as deep and keep your chest slightly more open.
- Knees caving in: gently push your knees outwards, in line with your toes.
- Forcing the movement too deep: only go as deep as you can with control and without pain.
- Holding your breath: keep breathing calmly; this helps you relax in the pose.
How do you build up to the resting squat?
Can’t yet comfortably lower yourself into a full squat? Then build it up with some support and gradually increase your range of motion and the duration.
Start with support. Hold onto a doorframe or table leg, or place something small under your heels – such as a rolled-up towel – to help you stay in the pose more easily. As it becomes more comfortable, use less and less support.
Progression 1: place your elbows against the inside of your knees and gently push your knees outwards. This gives you a bit more space in your hips.
Progression 2: from the squat position, gently twist your upper body to one side and point your upper arm upwards. Then twist to the other side. This adds movement to your upper back and hips.
How long should you hold the resting squat?
A practical guideline is to hold the position three times for about 30 seconds each. If this feels comfortable, you can gradually increase the duration.
More important than the exact time is that you continue to breathe calmly and repeat the pose regularly. Many people do the resting squat a few times a day as a short break from sitting. Build up gradually and listen to your body: mobility comes with repetition, not by forcing it.
Frequently Asked Questions
Is the resting squat suitable for beginners?
Yes. The resting squat is accessible and you can adapt it to your level. Start with support or with your heels slightly raised, and reduce that support as it becomes easier.
What should I do if my heels lift off the ground?
This is often due to tight ankles or calves. Temporarily place a rolled-up towel or a thin board under your heels so that you can stay relaxed in the position, and gradually work towards keeping your feet flat on the floor.
How often can I do the resting squat?
You can do the resting squat every day. Many people use it as a short break during work or as part of their warm-up. Keep it comfortable and don’t push yourself too hard.
Can I use the resting squat as a warm-up?
Yes, the resting squat works well as part of a gentle warm-up, and just as well in your cool-down. In this article on post-workout recovery, you can read why that final part is worth doing.
Make the resting squat a small, recurring part of your day, for example between two blocks of work. The next movement in this mobility sequence is the stride stance good morning, and you can find more exercises and tips on our training blog.
If you also train regularly, your daily diet plays a role too. Magnesium contributes to normal muscle function. You can read more about this mineral in our article on magnesium and what it does.
