Why the Deep Squat Is a Movement We Shouldn’t Lose (Especially in Midlife)
- Alison Lacey
- 2 days ago
- 4 min read
Have you ever noticed how easily children drop into a deep squat?
They’ll sit there quite happily playing with toys, chatting, or building something on the floor like it’s the most natural position in the world.
Because for the human body… it actually is.
For thousands of years, the deep squat was a completely normal resting position. People cooked, rested, chatted and even worked in this position. In many cultures around the world it still is.
But in modern Western life something interesting has happened (mainly the invention of the chair!) The deep squat has slowly disappeared from everyday movement.
Now when someone comfortably sits in a deep squat people say things like:
“Blimey, I couldn’t do that.”“My knees would never allow it.”“I used to be able to do that when I was younger.”
It’s almost become something impressive. A bit of a party trick.
But in reality, the ability to squat deeply is not meant to be unusual at all. It’s a natural human movement pattern.
And the good news is that most of the time, it’s not age that takes it away.
It’s simply that we stop doing it.
Why Many Adults Struggle With a Deep Squat
One of the biggest changes in modern life is how much time we spend sitting in chairs.
Think about a typical day.
We sit for breakfast, we sit in the car, we sit at desks, we sit on sofas.
Over time our bodies adapt to these positions.
When we spend years sitting in chairs rather than moving through the full range of movement in our hips, knees and ankles, those joints gradually become less mobile.
Common reasons people struggle to get into a deep squat include:
• Tight ankles that limit forward movement• Reduced hip mobility• Weak glutes and leg muscles• Poor balance or confidence getting close to the floor• Lack of practice in the position
This is particularly common in midlife and beyond, not because the body suddenly stops working, but because the movements we practise most become the movements our body keeps.
The encouraging news is that the body is incredibly adaptable.
Just as we can lose movement patterns, we can also relearn them.
Why Deep Squatting Is So Good for Your Body
Being able to comfortably get into a deep squat is about maintaining functional movement for everyday life.
A healthy deep squat supports:
Joint mobility
The position encourages natural movement in the ankles, knees and hips, helping joints stay mobile.
Lower body strength
The muscles of the legs, glutes and core work together to support the position.
Balance and stability
Squatting requires coordination and control, which are important for reducing fall risk as we age.
Everyday independence
Movements like gardening, picking something up from the floor, or playing with children/grandchildren all involve similar patterns.
When we maintain these abilities, we keep everyday life feeling easier and more comfortable.
The “Use It or Lose It” Principle
One of the key principles in movement and mobility is simple:
The body adapts to what we do regularly.
If we rarely move our joints through their full range, our bodies gradually lose that range.
But the opposite is also true.
When we begin to gently explore movements again, improving mobility, building strength and practising balance, the body responds remarkably well.
This is why exercises that focus on strength, mobility and balance together are so powerful as we get older.
They help restore movement patterns the body was designed to do.
How to Start Improving Your Squat
If the idea of sitting in a deep squat feels impossible right now, don’t worry.
Very few people can suddenly drop into a perfect squat overnight.
Instead, it’s about gradually improving the pieces that support the movement.
Helpful starting points include:
• Gentle ankle mobility exercises• Hip opening movements• Strengthening the legs and glutes• Practising supported squats using a chair, rail or wall• Or squatting with something under your heels. Gradually spending small amounts of time in the position
Over time, these improvements can make the squat feel far more comfortable.
The goal isn’t trying to achieve perfection (we are all different), it's keeping the body capable.
Can You Regain the Ability to Squat as You Age?
One of the most common myths about ageing is that movement abilities inevitably disappear.
But research and experience in strength and mobility training show something different.
The body continues to respond to the right kind of exercise well into later life.
With consistent practice, many people can improve their mobility, strength and confidence with movement far more than they expect.
That’s why exercises focusing on mobility, balance and strength are so valuable for maintaining long term health and independence.
Making Natural Movement Normal Again
The deep squat used to be a completely normal human position.
Now it’s often treated like something extraordinary.
But with the right exercises and regular movement, many people can move closer to this position again. Not because they want to impress anyone, but because maintaining these natural movement patterns keeps the body strong, mobile and capable for everyday life.
And that becomes increasingly valuable as the years go by.
Want to Keep Your Body Strong and Mobile in Midlife?
If you’d like guidance on improving your mobility, strength and balance in a safe and supportive way, that’s exactly what we focus on inside Flexpress.
Flexpress is designed specifically for people in midlife who want to:
• Move more easily • Build strength safely • Improve balance and mobility • Stay active and independent for years to come....through simple, effective sessions that help your body move the way it was designed to.
Thankyou for reading..
Alison x
For more info on the Flexpress program go to: https://www.onyxhealthandfitness.co.uk/flexpress
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