{"id":98901,"date":"2025-12-12T07:30:32","date_gmt":"2025-12-12T06:30:32","guid":{"rendered":"https:\/\/runlovers.it\/?p=98901"},"modified":"2025-12-07T17:35:33","modified_gmt":"2025-12-07T16:35:33","slug":"deep-squat-the-simple-exercise-to-unlock-hips-back-and-ankles","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/deep-squat-the-simple-exercise-to-unlock-hips-back-and-ankles\/","title":{"rendered":"Deep Squat: The Simple Exercise to Unlock Hips, Back, and Ankles"},"content":{"rendered":"<p><em>Rediscovering the natural position we all had as children is the forgotten key to loosening stiff ankles and saving your lower back.<\/em><\/p>\n<ul>\n<li>The deep squat isn\u2019t a strength move \u2014 it\u2019s the <strong>human body\u2019s natural resting position<\/strong>.<\/li>\n<li>We\u2019ve lost this ability thanks to overuse of <strong>chairs, couches, and heeled shoes<\/strong> that shorten the posterior chain.<\/li>\n<li>In many Asian cultures, this position is maintained for life, helping keep the <strong>back healthy and hips mobile<\/strong>.<\/li>\n<li>For runners, it\u2019s essential: it unlocks <strong>ankle dorsiflexion<\/strong> and frees the hips, improving running efficiency.<\/li>\n<li>No need to force it: you can relearn the position by using <strong>heel lifts<\/strong> or holding onto a support.<\/li>\n<li>The goal is to accumulate <strong>5 minutes a day<\/strong> in this position \u2014 not necessarily all at once \u2014 for game-changing results.<\/li>\n<\/ul>\n<hr \/>\n<h2>Can You Squat With Your Heels Flat on the Ground? If Not, Read On<\/h2>\n<p>Ever watched a two-year-old pick up a toy from the floor? They drop straight down, knees fully bent, heels flat, spine relaxed. They\u2019ll stay there for minutes, playing, observing the world \u2014 then stand up like nothing happened.<\/p>\n<p>Now picture yourself doing that\u2026 today.<br \/>\nChances are, it\u2019d look different: heels lifting off the floor, knees creaking like old hinges, and maybe a not-so-graceful backward topple \u2014 turtle style.<\/p>\n<p>It\u2019s not (entirely) your fault. Blame civilization. Or rather, blame chairs. We were born with perfect mobility \u2014 designed to deep squat \u2014 but we\u2019ve spent decades sitting on raised surfaces, telling our brains and muscles: \u201cRelax, that flexibility isn\u2019t needed anymore.\u201d<br \/>\nThe result? <strong>We\u2019ve become stiff. And that stiffness shows up in our running and our back pain.<\/strong><\/p>\n<h2>The \u201cThird World Squat\u201d: Why They Do It in Asia and We Don\u2019t (and Why Their Backs Are Better)<\/h2>\n<p>In the fitness world, it\u2019s often dubbed \u2014 somewhat snobbishly \u2014 the \u201cThird World Squat.\u201d It\u2019s the position you\u2019ll see millions of people in Asia, Africa, or the Middle East naturally adopt while waiting for a bus, eating, or chatting.<\/p>\n<p>The key difference between their squat and the one you do with a barbell at the gym? Intent. In the gym, your squat is <em>active<\/em> \u2014 muscles braced, spine tight, core locked.<\/p>\n<p><strong>But what we\u2019re talking about here is a <em>passive<\/em>, resting squat.<\/strong> The goal isn\u2019t to push \u2014 it\u2019s to \u201chang\u201d into your joints and let gravity do the stretching.<\/p>\n<p>In the West, we\u2019ve outsourced the job of supporting our bodyweight to chairs \u2014 shortening calves, stiffening hips. People who maintain the deep squat habit retain pelvic mobility and natural lumbar decompression. We, meanwhile, throw money at osteopaths trying to get it back.<\/p>\n<h2>The Mechanical Benefits: Unlock Ankles and Hips to Run Better<\/h2>\n<p>Why should you care about squatting if your main goal is running \u2014 or just living without pain?<br \/>\nPicture your body as a chain. If one link is stuck, the next one overworks \u2014 and badly.<\/p>\n<p>The first stuck link? Ankles. If you can\u2019t deep squat without lifting your heels, you likely lack dorsiflexion (the ability to bring your toes toward your shin). When you run, that stiffness means ground impact isn\u2019t absorbed at the ankle \u2014 it shoots up to your knees or hips.<br \/>\nThe deep squat is the best natural \u201ccan opener\u201d for your ankles and hips. Sitting in that low position gently stretches tissues, \u201cgreasing\u201d the femur in its socket.<\/p>\n<h2>How to Relearn the Deep Squat: A 3-Step Progression<\/h2>\n<p>Don\u2019t try to drop down cold if you\u2019re stiff as a log \u2014 that\u2019s a recipe for pain and frustration. Regaining this position is a journey, not a sprint. Here\u2019s how to trick your stiffness into letting go.<\/p>\n<h3>Use a Heel Lift<\/h3>\n<p>If your heels rise, let them \u2014 for now. Slide a book, a small plank, or weight plates under them. This removes the ankle limitation temporarily and lets your hips drop. The goal over time is to lower the height until you\u2019re flat on the floor (be patient \u2014 it takes time).<\/p>\n<h3>Hold Onto a Doorframe<\/h3>\n<p>If you\u2019re tipping backward, add a counterbalance. Stand facing a doorframe, grab it, and drop down. Your arms help with balance, letting you keep your spine more upright and \u201csit\u201d between your legs without fear of falling.<\/p>\n<h3>Relax Your Back (Yes, Really)<\/h3>\n<p>Time to unlearn what your fitness instructor told you. In this specific passive mobility drill, it\u2019s not only okay \u2014 it\u2019s encouraged \u2014 to round your spine. Let your back gently flex. You\u2019re after decompression and relaxation, not tension. Breathe into your belly.<\/p>\n<h2>The Challenge: 5 Minutes a Day (Broken Up) to Transform Your Mobility<\/h2>\n<p>No need for a dedicated workout. The beauty of the deep squat is that it\u2019s a life position, not a gym move.<br \/>\nSet yourself a challenge: accumulate 30 minutes of deep squat time over the course of a week.<br \/>\nIt doesn\u2019t have to be in one sitting. In fact, at first, 30 or 60 seconds might be your max before your legs beg for mercy. That\u2019s fine.<\/p>\n<p><strong>Do it while watching TV, waiting for your coffee, or replying to a text<\/strong> (bonus: the phone in your hands acts as a counterweight).<br \/>\nFive minutes a day. Sounds like nothing, but for your hips, ankles, and back, it\u2019s like breathing again after years underwater.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stiff ankles and tight hips? The fix isn\u2019t always in the gym \u2014 it\u2019s in a natural position we\u2019ve lost. Learn how five minutes a day in the deep squat can transform your mobility<\/p>\n","protected":false},"author":2,"featured_media":98859,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[15211],"tags":[],"class_list":{"0":"post-98901","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tips"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Deep Squat: How to Unlock Hips and Back With the Most Natural Movement - Runlovers<\/title>\n<meta name=\"description\" content=\"Can\u2019t squat with heels down? 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A 3-step practical guide to reclaim your natural mobility.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2025\/deep-squat-the-simple-exercise-to-unlock-hips-back-and-ankles\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/martino.pietropoli\" \/>\n<meta property=\"article:published_time\" content=\"2025-12-12T06:30:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/12\/06-20251212-1730-Squat-Ai-1.png?fit=1200%2C800&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Martino Pietropoli\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mpietropoli\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Martino Pietropoli\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/deep-squat-the-simple-exercise-to-unlock-hips-back-and-ankles\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/deep-squat-the-simple-exercise-to-unlock-hips-back-and-ankles\\\/\"},\"author\":{\"name\":\"Martino Pietropoli\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/fdf85f5941aa635ddea3e21ca97d4f53\"},\"headline\":\"Deep Squat: The Simple Exercise to Unlock Hips, Back, and Ankles\",\"datePublished\":\"2025-12-12T06:30:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/deep-squat-the-simple-exercise-to-unlock-hips-back-and-ankles\\\/\"},\"wordCount\":892,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/deep-squat-the-simple-exercise-to-unlock-hips-back-and-ankles\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/06-20251212-1730-Squat-Ai-1.png?fit=1200%2C800&quality=75&ssl=1\",\"articleSection\":[\"Tips\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/deep-squat-the-simple-exercise-to-unlock-hips-back-and-ankles\\\/#respond\"]}],\"copyrightYear\":\"2025\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/deep-squat-the-simple-exercise-to-unlock-hips-back-and-ankles\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/deep-squat-the-simple-exercise-to-unlock-hips-back-and-ankles\\\/\",\"name\":\"Deep Squat: How to Unlock Hips and Back With the Most Natural Movement - Runlovers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/deep-squat-the-simple-exercise-to-unlock-hips-back-and-ankles\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/deep-squat-the-simple-exercise-to-unlock-hips-back-and-ankles\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/06-20251212-1730-Squat-Ai-1.png?fit=1200%2C800&quality=75&ssl=1\",\"datePublished\":\"2025-12-12T06:30:32+00:00\",\"description\":\"Can\u2019t squat with heels down? 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