Foundation
Practise your deep squat
Whenyou finish a five-minute warm-up walk
Hold a fixed counter or doorframe. With feet comfortably apart, lower into your deepest comfortable squat, heels grounded. Breathe for 10–20 seconds, then stand. Try three visits; rest between.
- Make it easier
- Stay higher or place a firm nonslip wedge under both heels.
- Progression
- Reduce hand support only when entry, breathing and return stay controlled.
Start tiny
One supported descent and return.
SafetyUse secure support. Stop for pain or pinching; depth is individual.
Evidence grade CPractitioner method or editorial idea
Ryan Hurst, GMB Fitness, How to Squat Deep: A Realistic Bodyweight Roadmap. Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
