Deep Squat Hold

Sitting in the bottom of a deep squat restores the hip, knee and ankle mobility that modern life takes away. Holding this position opens the hips and groin and teaches your body to own a full-depth squat.

How to Perform

1. Stand with your feet about shoulder-width apart, toes turned out slightly.
2. Squat all the way down until your hips are below your knees, keeping your heels flat.
3. Rest your elbows against the inside of your knees and press them gently outward.
4. Keep your chest tall and hold the position, breathing deeply.
5. Use your elbows to open the hips a little more as you relax into it.

Tips

• Hold a support in front of you if your balance or depth needs help at first.
• Keep your heels down; elevate them slightly on a plate if your ankles are tight.
• Work up to holding for a minute or more over time.