The
"Slav Squat" meme, often
depicting Slavic men in tracksuits chilling in a deep squat with heels flat to
the ground, is more than just internet humor. It points to something
fascinating: in many cultures around the world—especially in parts of Asia and
Eastern Europe—deep squatting is a normal, everyday resting position.
But
here in the U.S., it's much less common. In fact, when I asked my friends, only
about half could even attempt a deep squat without grabbing onto something for
balance.
This
got me thinking: Should we all be squatting more?
Let’s
explore what health experts say about the squat—its benefits, challenges, and
whether it's worth adding to your daily routine.
What Does Squatting Actually Do for Your Body?
Squatting
is a full-body effort. To hold a deep squat with your heels flat on the ground,
you need:
- Good ankle mobility
- Strong hips, knees, and core
- Solid balance
Think
of it like folding a Slinky: you're stacking your body weight over your center
of gravity in a controlled, aligned way.
 |
| Squating |
Physiotherapist
Bahram Jam notes that when you squat, your joints move into their full range of
motion, helping maintain cartilage health and flexibility over time.
In
short: squatting stretches, strengthens, and balances multiple parts of your
body all at once.
Why Is Squatting So Hard for Many Adults?
It’s
not just you.
According
to experts like Bryan Ausinheiler, a physical therapist and trainer, many
adults lose their ability to squat because they stop practicing it.
Children
can squat easily—babies have ankle mobility of around 75 degrees! But as we
grow taller and start sitting in chairs all day, we stop using that range. Over
time, our muscles and joints stiffen.
Fun fact:
Height
and body proportions matter too. Shorter people (with relatively shorter limbs)
often find squatting easier. It's no coincidence that many world-class squatters
are on the shorter side!
Is Squatting Good for You?
In
short: Yes, but with some caution.
The
benefits of squatting:
- Improves mobility and flexibility
- Strengthens lower body muscles
- Helps maintain joint health
- Enhances balance and posture
However,
holding any position too long—even a squat—isn’t ideal.
Staying
deep in a squat for hours can irritate the hips, compress arteries, or cause
numbness. There’s even research suggesting that spending more than an hour a
day squatting in your youth could increase the risk of knee osteoarthritis
later.
The key?
Balance
and movement. Use squatting as a tool, not a replacement for all sitting.
Should
We Squat More? (And How?)
Experts
generally agree: we should maintain the ability to squat, but we don’t need to
live in that position all day.
If
you can squat comfortably, consider incorporating a few daily squat "snacks":
Hold
a deep squat for 30 seconds to 2 minutes once or twice a day.
Use
it as a stretch during breaks from sitting.
Squat
while playing with kids, gardening, or reaching for something on the floor.
Not
able to squat yet?
No
problem.
Start
by holding onto a doorframe or using a sturdy chair for support. With practice,
you can improve your ankle, hip, and knee mobility over time.
“Use
it or lose it,” says Jam. Squatting daily, even for a few seconds, keeps your lower
body flexible and strong.
Who Should Be Careful About Squatting?
Deep
squatting isn't for everyone.
People
with serious joint problems or certain health conditions should consult a
professional first.
If
you feel pain, numbness, or pinching while squatting, stop and get it checked
out.
Sometimes,
simple sit-to-stand exercises from a chair (20–30 reps a day) are a safer,
effective alternative to deep squats.
As
exercise physiologist Matthew Stults-Kolehmainen puts it:
“You don't have to squat deep to be healthy.
Simply standing more, moving more, and varying your postures throughout the day
can work wonders.”
Finally, Squat Smarter, Not Harder
Squatting
is a natural, powerful movement that most of us lose with age—but it’s never
too late to reclaim it.
Adding
a few deep squats to your daily routine can improve your strength, mobility,
and overall health.
Just
remember: listen to your body, move often, and don’t overdo it.
And
hey, next time you're waiting for a bus or enjoying some sunshine, try dropping
into a quick squat instead of reaching for that bench. Your joints just might
thank you.