In many cultures—particularly across Asia—deep squatting is a part of daily life. People eat, socialize, and casually rest in a squatting position. But in the West, we often forgo this classic position in favor of sitting. However, our penchant for chairs may mean we’re missing out on some very important health benefits. In fact, many health experts say we should all be squatting multiple times a day—and some even go as far as to call deep squatting “the longevity pose.”
The first time I heard this, I was surprised. It never would have crossed my mind that squatting—a position I’ve struggled with in yoga class for years—could be such a powerful indicator of health. Whenever my instructor cues malasana, I can never quite lower all the way down or hold the pose for more than 20 seconds.
Apparently, my difficulty says a lot. According to health experts, a deep squat is one of the clearest indications of agility. “It’s also a sign of fitness as it requires flexibility and mobility at the hips, knees, and ankles, and lower-back strength, to drop into the squat, hold it, and rise,” states the Harvard School of Public Health.
My own understanding of the importance of the daily squat first arrived during a physical therapy and osteopathy session. Among my practitioner’s list of best daily practices was one simple instruction: Hold a deep squat position for 30 seconds in the morning and again at night.
“It triggers vagal activation and vasoconstriction in the legs, which redirects blood toward the abdominal area, improving blood circulation, lymphatic system function, and breathing,” Belén Fernández, my physical therapist and osteopath at Amuna Vitality Clinic, told me.
Of course, squats and variations of them show up in nearly every workout. But no matter how many strength training, Pilates, or barre classes you take, refining your squat mechanics matters. “Deep squats—defined as a position maintained with the hips and knees bent and the feet flat on the ground—have received attention in recent years due to their potential link to functional mobility, musculoskeletal health, and the maintenance of physical abilities associated with aging,” explains José Luis Tabueña, head of the physical therapy unit at SHA Spain.
This isn’t to suggest that squatting should replace your strength training sessions or cardio. But spending a few minutes each day reclaiming a posture we performed effortlessly as children can offer both direct and indirect benefits.
“Indeed, for people without significant musculoskeletal conditions—advanced osteoarthritis, acute meniscal injuries, major hip or ankle problems—daily practice is generally safe and potentially beneficial,” Tabueña notes.
Direct Benefits of Daily Squatting
Isometric strengthening of the lower body
“Although it does not replace strength training, the position generates sustained activation of the gluteus maximus, medius, and minimus; the quadriceps; and the deep core muscles,” says Tabueña.
Improved postural control and movement
This pose won’t magically fix poor standing posture—an issue increasingly common in the age of smartphones—but it can improve dynamic posture by supporting thoracic mobility; pelvic control; coordination between the ankle, knee, and hip; and core stability. “All of this promotes more efficient movement patterns during daily activities. It also contributes to postural control and the ability to get up from the floor—a functional skill closely associated with independence in older age,” notes Tabueña.
Maintaining ankle and hip mobility
A sedentary lifestyle and aging both reduce flexibility in the ankles and hips. Regular squatting helps preserve the range of motion in the joints and mobility over time.
Indirect Benefits of Daily Squatting for Overall Well-Being
Some benefits are less direct but still meaningful, particularly when it comes to nervous-system regulation and relaxation.
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