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.
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.
Some benefits are less direct but still meaningful, particularly when it comes to nervous-system regulation and relaxation.
Improved breathing
Most of us breathe less efficiently than we realize, and this posture can help bring awareness to that. “Many people spontaneously adopt deeper, abdominal breathing when they remain relaxed in a squatting position. Slow, diaphragmatic breathing is associated with increased parasympathetic activity, increased heart rate variability (HRV), and better autonomic regulation. And the vagus nerve plays a role in these processes,” Fernández explains.
Pelvic floor relaxation
“This position can facilitate better coordination between the diaphragm, deep abdominal muscles, and pelvic floor. This respiratory integration can promote physiological states of lower sympathetic activation—in other words, reduce the ‘alert’ mode.”
Reduced bodily tension
The pose may feel challenging at first, but with practice, it can become surprisingly restorative. “Maintaining the position comfortably, with slow, controlled breathing, can induce a relaxation response comparable to other gentle mobility practices.”
The good news: You don’t need to dedicate a ton of time to daily squatting. Tabueña emphasizes that consistency matters more than duration. From a physical therapy perspective, he recommends starting with 30 to 60 seconds a day and gradually building to a cumulative total of two to five minutes daily. “People with good mobility can even practice for five to 10 minutes spread out over several sets,” he says.
As for the method, “a simple and safe protocol would be to do two to three sets a day, with each set lasting between 30 seconds and two minutes. It’s important to breathe slowly and deeply through your nose.”
In terms of form, keep your heels grounded if possible. If mobility is limited, use a stable support—like a door frame or table—for balance. As you get better at squatting lower, you can also experiment with placing a yoga block beneath your buttocks for added support.
“The goal is not to endure pain or force maximum depth, but to develop a comfortable, stable, and relaxed position that preserves mobility, postural control, and long-term functional capacity,” concludes Tabueña.
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