01/30/2026
🏋️ Deep squats may do more for your body than you think, but let me give you the real science, not the hype.
🔬 Research suggests that practicing deep squats can improve hip flexibility, ankle mobility, and posture over time. Studies link this movement to reduced lower back strain by strengthening the muscles that stabilize your spine.
🧩 Here's how it works: When you drop into a deep squat, you engage your quadriceps, glutes, hamstrings, and core all at once. This provides dynamic stabilization to your hip, knee, and ankle joints. The movement also stretches your Achilles tendon and calf muscles, which can enhance ankle flexibility and range of motion. For non-athletes especially, this supports functional movement patterns like bending and getting up from seated positions. 🦵
⚠️ Now for some important context. You may have seen claims about doing this for "just one minute daily" to unlock all these benefits. The research actually documents protocols of 3 sessions per week over 6 to 10 weeks, not minimal daily doses. And while deep squats may help reduce back strain, phrases like "decompress your spine" are more marketing than science.
💡 The takeaway? Deep squats can be a valuable addition to your movement routine, and the core benefits are supported by research. But they come from consistent practice over time, not a quick daily fix. Results vary by individual, and if you have existing joint issues or injuries, checking with a healthcare provider before starting is wise. 🩺
🙌 Think of deep squats as one tool in your mobility toolbox, not a miracle solution. Small, consistent efforts tend to compound into meaningful changes. Your body adapts when you give it the right stimulus and enough time. 🌱
Not medical advice. Always consult a professional for personal health concerns.
Sources: Comfort et al., J Strength Cond Res (2018)
