In a recent session, a client said, “When I squat, I can’t go all the way down without widening my legs or lifting my heels,” How do I get into a deep, flat-footed squat?
It’s a good question. Your ability to squat helps you move well, so you are less likely to hurt yourself.
So, I did a quick assessment with them.
It occurred to me that you might find this helpful, so if you’re up to it, try this with me.
Carefully do a deep squat. Don’t force anything. Work within your limitations; don’t push through them.
Are you able to do a smooth, deep, flat-footed squat? Or do you feel limited, like there’s a restriction in your hip, knee, or ankle?
If you can do a perfect squat without any effort, congratulations! That's good news for your body.
But if your squat doesn't feel good—it's not smooth and effortless, or your feet aren’t flat on the floor—there may be something else going on, so let's do part 2 of the squat assessment.
For part 2, I want you to lay on your back with your feet flat on the wall.
Place your butt 4-6 inches away from the wall so your knees are closer to your chest and your shins are parallel to the floor. Basically, you’re doing a squat on your back.
Did doing a squat on your back feel any different than when you were standing? Did it feel easier?
More importantly, What do your results mean?
There are two culprits at work here: mobility and stability.
👉 If you still have squat problems when you’re on your back, then the problem is a mobility issue.
👉 If you can do a squat on your back, then the problem is a stability issue.
I’d love to know what you learned! Leave a comment below and tell me your result.
Were you able to do the full, flat-footed squat?
If not, which is it for you: Mobility or stability?
Click here for a free guide to the simple move that is my starting point for helping my clients improve their posture.
You won’t need any special equipment, training, or talent. This one move will help you to start improving your posture naturally.
