What is a resting squat?

The resting squat is a fundamental human resting posture where one settles into a deep, unsupported squat, allowing body weight to passively stretch and mobilize hip, knee, and ankle joints.

Which joints and muscles are crucial for a resting squat?

Achieving a comfortable resting squat requires crucial mobility in the hips, knees, and ankles, along with flexibility in muscles such as the glutes, hamstrings, adductors, and calves.

How can I modify the resting squat if I struggle?

If your heels lift, elevate them with a mat or towel; if balance is an issue, hold onto support like a door frame; if discomfort occurs, reduce depth or use a prop like a low stool.

What common mistakes should I avoid in a resting squat?

Common mistakes include forcing depth into pain, excessive lower back rounding, ignoring heel lift without modification, holding your breath, and bouncing or jerking movements.

When should I consult a professional about resting squats?

Consult a healthcare or fitness professional if you experience persistent pain, significant mobility limitations that do not improve, or have pre-existing joint conditions exacerbated by deep squatting.

How do you do a resting squat on your hips?

Performing a resting squat involves settling into a deep, unsupported squat position, allowing your body weight to passively stretch and mobilize the hip, knee, and ankle joints, emphasizing a relaxed, full range of motion primarily centered in the hips and ankles.

Understanding the Resting Squat

The resting squat, often referred to as a "deep squat," "Asian squat," or "third-world squat," is a fundamental human resting posture that has been largely lost in Western cultures due to sedentary lifestyles and reliance on chairs. Unlike a loaded barbell squat, the resting squat is not about lifting weight but about achieving and maintaining a passive, full-depth squat where the hips drop below the knees, and the body weight is supported by the skeletal structure and relaxed musculature. The sensation of "resting on your hips" refers to the deep hip flexion and often slight external rotation that allows the pelvis to settle comfortably between the heels, facilitating a release in the hip joint capsule and surrounding tissues.

Anatomical Prerequisites and Benefits

Achieving a comfortable resting squat requires a harmonious interplay of mobility across several key joints and flexibility in specific muscle groups.

Key Joints Involved:
- Hips: Crucial for deep flexion, adduction, and often some degree of external rotation, allowing the femurs to track optimally.
- Knees: Maximize flexion, requiring healthy patellofemoral tracking and meniscus integrity.
- Ankles: Essential for significant dorsiflexion to allow the shins to lean forward over the feet, preventing the heels from lifting off the ground.
- Spine: Maintaining a relatively neutral or only slightly rounded lower back is desirable, though some thoracic rounding is natural in a fully relaxed position.
Muscles Stretched/Lengthened:
- Gluteal Muscles: Especially the gluteus maximus, which is elongated in deep hip flexion.
- Adductors: The inner thigh muscles, particularly the adductor magnus, are stretched at the bottom.
- Hamstrings: Lengthened as the hips flex deeply.
- Hip Flexors: Paradoxically, while they are contracting to pull you down, they also experience a deep stretch at the end range of motion due to the extreme hip flexion.
- Calves (Gastrocnemius and Soleus): Crucially stretched due to the required ankle dorsiflexion.
Benefits of Regular Practice:
- Improved Hip Mobility: Enhances range of motion for daily activities and athletic performance.
- Enhanced Ankle Dorsiflexion: Crucial for squatting mechanics, running, and jumping.
- Knee Health: Promotes joint lubrication and can improve patellofemoral tracking over time.
- Spinal Decompression: Allows the spine to decompress naturally when relaxed.
- Better Posture: Strengthens the deep core and improves overall body awareness.
- Preparation for Loaded Squats: Builds the foundational mobility required for safe and effective barbell squats.

Step-by-Step Guide to Performing the Resting Squat

To achieve a comfortable and effective resting squat, follow these steps:

Starting Position: Stand with your feet approximately shoulder-width apart, or slightly wider, with your toes pointed slightly outwards (10-30 degrees, depending on comfort and hip anatomy). Ensure your weight is evenly distributed through your entire foot.
Initiating the Descent: Begin by simultaneously pushing your hips back and down, as if sitting into an imaginary chair. Allow your knees to track in line with your toes.
Achieving Depth: Continue to descend, allowing your hips to drop below your knees. Focus on keeping your heels firmly planted on the ground. As you go deeper, your torso will naturally lean forward to counterbalance your weight.
The Resting Position: Once you reach your maximum comfortable depth, allow your body to relax into the position. Your hamstrings should ideally be resting against your calves, and your hips should feel "settled" or "open." Your spine should be relatively neutral, avoiding excessive rounding in the lower back, but a slight curve is natural. Your hands can be clasped in front of your chest, resting on your knees, or on the floor for balance.
Breathing: While in the resting squat, focus on deep, diaphragmatic breathing. Inhale deeply into your belly, and exhale fully, allowing your body to relax further into the stretch.
Duration: Begin by holding the position for 30 seconds to 1 minute, gradually increasing the duration as your mobility improves. Aim for 2-5 minutes per session.
Ascending: To come out of the squat, gently shift your weight forward, push through your feet, and reverse the motion, extending your hips and knees to return to a standing position.

Modifications and Progressions for Optimal Mobility

Not everyone can immediately achieve a full resting squat. Here are common modifications and ways to progress:

If Heels Lift Off the Ground:
- Elevate Your Heels: Place a yoga mat, small plates, or a rolled-up towel under your heels. This reduces the required ankle dorsiflexion and allows you to achieve depth while maintaining balance.
- Widen Your Stance: A wider foot stance can sometimes make it easier to keep heels down.
If Balance is an Issue:
- Hold Onto Support: Use a door frame, a sturdy pole, or a TRX/suspension trainer to provide assistance and prevent falling backward.
- Squat Against a Wall: Face a wall and squat down, allowing your nose to touch or nearly touch the wall. This forces a more upright torso and can aid balance.
If Hip or Knee Discomfort Occurs:
- Reduce Depth: Don't force yourself into a depth that causes pain. Work within a comfortable range.
- Use a Prop: Squat down onto a low stool, yoga block, or stack of books. This allows you to practice the position with partial support.
- Gentle Rocking: While in the squat, gently rock side-to-side or forward-and-back to explore your range of motion and release tension.
- Focus on Hip External Rotation: If your hips feel "pinched," try widening your stance slightly and actively pressing your knees outwards with your elbows.
For Deeper Hip Release:
- Elbows Inside Knees: Use your elbows to gently press your knees outward, deepening the hip stretch.
- Gentle Spinal Flexion: Allow for a natural, comfortable rounding of the upper back if it helps you relax deeper into the squat.

Common Mistakes to Avoid

To ensure safety and maximize the benefits of the resting squat, be mindful of these common errors:

Forcing the Depth: Pushing into pain or excessive discomfort can lead to injury. Mobility is gained gradually.
Excessive Lumbar Rounding: While some rounding of the thoracic spine is natural, excessive "tucking under" or rounding of the lower back (lumbar spine) can put undue stress on the discs. Strive for a relatively neutral spine.
Ignoring Heel Lift (Without Modification): If your heels consistently lift without using a prop, you are compensating for ankle immobility, which can shift stress to the knees and lower back. Address ankle mobility directly or use heel elevation.
Holding Your Breath: Tension restricts mobility. Breathe deeply and consistently throughout the hold to encourage relaxation.
Bouncing or Jerking: The resting squat is a passive, sustained stretch. Avoid bouncy movements that can strain tissues.

Integrating the Resting Squat into Your Routine

The resting squat is a versatile movement that can be incorporated into various aspects of your fitness and daily life:

Warm-up: Perform a few short holds before lower body workouts to prepare the hips, knees, and ankles.
Cool-down/Mobility Work: Use it as a dedicated stretch after workouts or as part of a mobility routine.
Active Recovery: On rest days, spend time in the resting squat to promote circulation and joint health.
Daily Breaks: Instead of sitting in a chair, periodically take a few minutes to rest in a deep squat. This can counteract the negative effects of prolonged sitting.

When to Consult a Professional

While the resting squat is a natural and beneficial movement, consult a healthcare or fitness professional if you experience:

Persistent pain in your hips, knees, or ankles during or after performing the squat.
Significant limitations in mobility that do not improve with consistent practice.
Any pre-existing joint conditions or injuries that might be exacerbated by deep squatting.

By understanding the mechanics, practicing consistently with proper form, and listening to your body, the resting squat can be a powerful tool to unlock greater mobility, improve movement quality, and enhance overall joint health.

Resting Squat: Understanding, Benefits, and Proper Execution