Deep Squats: More Than a Simple Exercise

Have you ever noticed how children squat so naturally — whether playing, observing something on the ground, or simply resting? It’s much more than just a simple everyday movement: squatting is a natural, ancestral exercise full of benefits for the body.

When you squat with your feet fully supported on the ground, several good things happen at the same time: your joints (hips, knees, and ankles) gain mobility and improve flexibility, while the muscles of the legs, trunk, and hips are activated. It’s a posture that works on strength, flexibility, and alignment all at once.

This position also improves spinal alignment, prevents pain, supports healthy bowel function and evacuation, and for pregnant women, it can help prepare the body for childbirth by promoting better hip opening for the baby’s positioning. It can even be used during labor to facilitate delivery.

If you’re not used to it, you can start by holding onto a chair or wall to maintain balance. Go down slowly, keep your torso upright, and allow your body to adapt. Over time, you’ll notice that this simple movement brings a sense of freedom to your body — almost like rediscovering a superpower that had been dormant.

So, how about taking a pause right now to try it? Your body will thank you for this simple yet powerful exercise — and you may never want to let go of this healthy habit again.

Written by: Physiotherapist Marilia Monteiro – CREFITO 129693-F