squat A standard exercise in most workout routines (especially leg days), a deeply resting squat? It’s often not the go-to, but it should be. “Some people call it the deep resting squat, or deep bodyweight squat, which is when your hips and buttocks are below your knees and your legs are flat and in a natural resting position without putting too much strain on your musculature. It’s a resting posture,” he explains. Joey ThurmanCPT, Certified Personal Trainer Kudose, the fitness and wellness community. “It opens your hips and torso.”
Children naturally adopt this hip-to-ground position as they play and navigate the world. It’s also a very common everyday move for adults who squat and lift heavy objects or sit on the ground. birth position As a result, there may be fewer perineal lacerations. The problem is, as a society, our sedentary lifestyles and heavy reliance on chairs deprive many of us of the ability to do deep rest squats and reap the many health benefits it brings. is that
“The saying ‘use it or lose it’ really applies when you’re learning to squat like a toddler,” says Thurman. “As we age, we move less, sit more, have tighter soft tissues, and less space between our joints. [decreases]and our nervous system is accustomed to not moving full range of motion.”
Benefits of deep resting squats
One of the benefits of holding deep rest squats is specifically increased mobility. ankle mobilityThurman says many people are lacking. [like] The tissue shouldn’t be too stressful and you should be able to move it around without pain,” Thurman says. Don’t worry about him hurting himself. ”
The benefits of deeply resting squats carry over to your workout. For example, according to Thurman, powerlifters want to stay low and drive the entire movement without pain. Deep rest squats, which strengthen the backside of the body, help with this. “The deep squat itself It is shown [to be] It’s even more effective at building a stronger butt than regular squats,” says Thurman. It also adds support for pelvic and back health. stronger pelvic floor When deep spinal muscles such as the erector spinae It helps stabilize your lower back and pelvis. ”
How to do a deep breathing squat
To properly perform a deep rest squat, Thurman asks you to stand with your feet hip-width apart and your toes slightly pointed out. Then slowly lower your body and sink your hips as if you were trying to sit in a very low chair. Try to get as low as you can comfortably, ideally with your hips below your knees. Go slow and don’t overdo it. This posture should never cause pain. If so, stop, adjust, and hold onto something for support if needed.
Thurman points out that if you’re just starting to do deep rest squats, it may not be possible to go that low, but that’s fine. (i.e. don’t slouch) and keep your shoulders in line with your hips.
Hold that position for 10 seconds and then stand up six times a day, especially after sitting for long periods of time. As you get used to it, he suggests increasing each session to 30 seconds or longer, as long as he feels comfortable. “Perhaps deep he’ll start reading in squats,” he says.
