Reclaiming the Deep Squat

Hello

Let’s talk about something most of us should be able to do but can’t—the deep squat.

If you watch toddlers, you’ll see them instinctively drop into a perfect deep squat with ease. No groaning, no wobbling, no tight hips. And if you look at many cultures around the world, particularly in Asia, Africa, and parts of Eastern Europe—you’ll see adults still squatting comfortably to rest, eat, or even work. To them it’s just sitting!

But in the Western world? The deep squat has practically vanished. And that’s a problem.

Why Have We Lost the Ability to Squat?

The short answer? Chairs and Toilets!

From childhood, we’re trained to sit in chairs instead of squatting and sit on a toilet (our natural poo position when in the wild was and still is the deep squat).

Over time, this leads to

❌ Tight hips from lack of full-range movement

❌ Weak glutes from sitting all day

❌ Stiff ankles from wearing restrictive shoes

❌ A lazy core and pelvic floor that don’t get properly engaged

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And once you stop squatting, your body adapts to NOT doing it—which is why so many adults struggle to get down into a deep squat without feeling like they’ll topple over.

Why Deep Squatting Matters for Your Health

The deep squat isn’t just some fancy party trick—it’s fundamental to human movement and health.

✔️ Supports Pelvic Floor Health – The deep squat naturally lengthens and strengthens the pelvic floor, helping to prevent dysfunction, prolapse, and incontinence.

✔️ Improves Hip Mobility – Squatting fully restores natural hip range of motion, which reduces stiffness and pain.

✔️ Strengthens the Core – A proper deep squat activates the deep core and diaphragm, helping with stability, posture, and even digestion.

✔️ Prevents Knee & Back Pain – A strong, mobile squat protects the knees and lower back from unnecessary strain.

✔️ It’s the Natural Birthing Position – Squatting widens the pelvic outlet by up to 30%, making childbirth easier.

(Fun fact: before hospital beds, squatting was the most common birthing position in many cultures! It was only due to a French Queen who made it fashionable to have a baby lying down, so that they could see that the baby hadn’t been swapped under any fancy skirts)

3 Ways to Improve Your Deep Squat

If squatting deep feels impossible, don’t worry—you can retrain your body to do it again.

1️⃣ Mobilise Your Ankles

• Stiff ankles make it impossible to get low.

• Try calf stretches and ankle dorsiflexion drills (like rocking forward with heels down).

2️⃣ Strengthen Your Glutes & Core

• Weak glutes = poor squat stability.

• Add glute bridges, wall sits, and core work to build the strength needed to hold a deep squat.

3️⃣ Use a Heel Lift

• If tightness makes it hard to squat, place a small wedge or book under your heels.

• This allows better alignment while you work on mobility.

All of my classes usually include a deep squat section (I ignore the moans and groans :D) because it’s SO good for you!
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Your Challenge: Reclaim Your Squat!

Try sitting in a deep squat for 30 seconds a day—use a support if needed, but get those hips moving! Over time, you’ll rebuild mobility, strengthen your pelvic floor, and reconnect with the way your body was designed to move.

Let me know—can YOU still deep squat? If not, what’s stopping you? Hit reply and tell me! 😊

Class Library

My very new ‘Class Library’ is now available. You can buy single classes to give them a go in the privacy of your own home, or for when you go away.

I always start with ankle mobility and core work – so all classes are good for reclaiming the deep squat.

​https://organicpilates.co.uk/organic-pilates-shop/​

Enjoy

Jill x

PS

If you’ve enjoyed classes, programs or events either online or in my studio. Can you please leave me a 5* review? It really helps people to find me, and that’s what helps me keep my studio open!

​Here’s the link to leave review​

Much appreciated!