Ever seen a toddler just vibing in a deep squat?
Cheeks near the floor. Chest upright. Not a care in the world.
No mobility routine. No warm up. No 15 minute foam roll session. Just boom, ass to grass.
Now flash to your average adult trying to tie their shoelace without sounding like they’re passing a kidney stone.
Something’s gone wrong.
And it’s not just your hips that are paying for it.
What We Lost (and Why It Matters)
The deep squat isn’t some elite athlete movement.
It’s a default human resting position.
In parts of Asia, people still use it to eat, wait for the bus, or chat with mates. Here? We’ve replaced it with chairs, cars, couches, and comfy excuses. And our hips, knees, and spines have quietly suffered the consequences.
Tight hips. Ankles that move like cinderblocks.
Lower backs doing all the work.
And knees copping the blame.
Sound familiar?
You can’t blame your age either. Your body didn’t forget how to squat.
You just stopped asking it to.
Why the Deep Squat Is a Big Deal
Let’s get nerdy for a sec.
Sitting in a deep squat (hips below knees, heels flat, chest tall) improves:
- Hip and ankle mobility (huge for lifters and those who sit at a desk alike)
- Spinal decompression (Cyaaa lower back tension)
- Pelvic floor function (yep, even helps with digestion and core strength)
- Knee health (when done right, it strengthens, not ruins, your knees)
Still think it’s just a party trick?
Olympic weightlifters build their careers around it.
Physiotherapists use it to assess injury risk.
Functional medicine doctors use it as a basic health marker (seriously!! if you can’t squat comfortably, they see that as a red flag).
What’s Stopping You?
Let’s call it out:
- Tight ankles from years of flat shoes or heels
- Stiff hips from sitting too much
- Weak glutes from doing absolutely nothing with them
And for many: ego.
You don’t want to look silly or admit that you’ve lost the mobility a two year old takes for granted.
But here’s the deal:
You don’t need to be “fit” to start squatting again. You just need to start.
How to Get It Back (Without Selling Your Soul to Yoga)
Start with a 5 minute daily squat challenge.
Here’s the plan:
- Drop into a deep squat (hold onto a post, couch, or doorframe if you need)
- Set a timer: break it up into manageable chunks (5 x 1 min, 3 x 90s, etc.)
- Breathe. Relax. Wiggle a bit. Open those hips. Scroll Instagram if you want.
- Don’t bounce. Don’t force it. Just be there.
- Do it every day for a month and watch your mobility shift.
Still tight?
Stick a weight plate or book under your heels.
Struggling with balance? Hang onto something.
Can’t get your back upright? Try “prying” the knees open with elbows.
Real Talk: Why This Isn’t Just About Squats
This is about reclaiming your body’s potential.
Not to become a ninja, but so you don’t groan every time you pick something off the floor.
Imagine:
- Being able to play on the ground with your kids or grandkids
- Hitting a better bottom position in your cleans
- Feeling strong, mobile, and pain free as you age
This isn’t just “mobility.”
It’s functional freedom.
And it starts with a movement you’ve already done before.. just not since you were two and rocking nappies.
Your Move
This month, try it.
Every day, 5 minutes in a squat.
Hold onto the sink, grab the wall, use a band, whatever helps.
Film it on Day 1 and Day 7. Watch the difference.
Tag us on insta and we’ll cheer you on. Innerbloom CrossFit
And if your knees or hips bark back? DM us. We’ll help troubleshoot.
