Americans have developed a reliance on chairs and couches for rest, but physical therapists argue that we are ignoring a far more natural position. Dr. Zaki Afzal explains that the deep squat is a fundamental human resting posture. Maintaining the ability to lower yourself to the floor and rise again is a core indicator of physical independence and long-term health.
Modern movement patterns have caused many to lose the necessary ankle, knee, and hip mobility required for a stable deep squat. This loss of range often leads to reliance on chairs, which further contributes to stiffness. Research suggests that the simple act of rising from the floor without support is a strong predictor of longevity because it requires a combination of strength, balance, and joint health.
Regaining this movement is possible for most adults through targeted drills. Dr. Afzal suggests using a supported deep squat where you hold onto a rack or post to sink into a comfortable depth. This practice helps open the hips while ensuring your heels remain planted on the ground, which is essential for proper form.
Another effective method is the heel-elevated goblet squat. By holding a light weight at your chest, you create a counterbalance that allows for a more upright torso. Over time, you can reduce the heel elevation until your feet remain flat on the floor. Ankle mobility drills, such as rocking your knee toward a wall while keeping your heel planted, also help prepare the body for the full movement.
The goal is not to master a difficult gym feat but to restore natural physical function. Avoiding the urge to force the position, you should instead work within your current limits to improve gradually. By prioritizing these movements, you reclaim the mobility needed for everyday activities like walking, climbing stairs, and moving through the world with confidence.