Deep Squats – Benefits And Technique

Before chairs came along humans used to squat. In some cultures, such as Indian, they still squat, that’s the natural way for them. In fact that is the natural way for humans, regardless of their culture. We all come from the same source, then we use labels. But that’s just the surface, we all come from the same place, the same source.

What is natural for one is natural for everyone. However, if we stop moving in a certain way the body, the muscles, are not adapted anymore, they “forget” but when they do go back to the natural state if feels amazing.

Squatting is probably the most primitive movement. And, as I always say, your body was designed to move. That is why you have joints, tendons, ligaments. Your skeletal system was designed to be used, and when you don’t it weakens.

Have you ever noticed the fetal position? You were squatting before you were even born!


Benefits of deep squat:

  1. joint strength – ankles, knees, hips
  2. muscle strength – particularly important are the glutes which are stabilizers for the lower back as well as strengthening the hamstrings, thus less risk of lower back pain
  3. core strength
  4. bone health – bone density is affected by the pressure you put on your skeletal system
  5. healthy bowel movement
  6. healthy nerve functioning
  7. improved flexibility and mobility – we all know how we feel then our body is stiff, and as we age, mobility is even more important
  8. reduce risk of injuries – as your body gets stronger and more mobile and flexible
  9. posture – you learn a lot about posture when you learn to squat; you also learn about how to use your muscles in correct sequence


Squatting with weights

When you squat with weights stop at a 90 degrees angle at the knee, or stop when thighs are parallel to the ground.

There are many benefits of deep squatting. But the deep squat is, or should be, part of a series of exercises done on a regular basis. That does not mean every day, although squatting everyday can make a huge difference to your mobility, strength and overall fitness.

So here’s the deep or full squat technique as part of our Wild Workout free exercises.  Click here and find the exercise, it’s free.

Alexandra Merisoiu, The Body Engineer, is the Founder of The Merisoiu Technique - Institute Of Health And Human Movement and Dracula’s Retreat. She is also a qualified Low Back Pain Management and Prevention Exercise Instructor and REPS registered.

She specialises in working with runners, beginners and advanced, who want to run faster, further, with less effort and fewer injuries. This is done through natural movement fitness and running technique and mechanics drawn from the many disciplines Alexandra has studies throughout the years, including long distance running.

Since 1995 she has explored how the body and mind works. She has done this through using many different sporting techniques and working with a wide variety of highly respected coaches. Throughout her Martial Arts career she has achieved 3rd Dan Black Belt in Karate Shotokan, runs her own Karate club and is IJKA 2017 triple World Champion, 2016 WMO Martial Arts British National and European Champion. She still competes at an international level.

It is through these learnings, and drawing inspiration from respected natural movement names such as MovNat, IdoPortal and POSE Method of running among many others, that she has created The Merisoiu Technique and has established her own unique transformational programs that incorporate thousands of years of knowledge with Natural Human Movement.

Alexandra’s mission is to challenge the status quo of how to achieve the truly strong, fit and powerful body a runner needs to perform at their best level. This is done through building strong, lasting foundations in the natural outdoor environment; reducing the risk of injuries and educating people on the power of the fundamentals of natural human movement and running mechanics.

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