Have you ever noticed how kids can sit comfortably for hours without any discomfort, while you struggle to sit for just a short time? Your knees hurt, and your core feels stiff. That sounds familiar. The Resting Squat is one simple exercise that can help you with all those aches and pains.
Why is the Resting Squat a game-changer?
The Resting Squat is a low-impact, natural movement that targets multiple muscle groups in your body, including your hips, knees, lower back, and feet. It’s incredibly effective, and the best part? You can do it anytime, anywhere. You’ll be amazed at how quickly you start seeing results.
Here’s why it works: when you hold the Resting Squat position, you’re engaging your core, quads, glutes, calves, and even your feet and lower back. Over time, this helps loosen tight muscles, improve your flexibility, and increase your range of motion.
For example, after practicing this exercise, bending down to pick up something off the ground, gardening, or getting into a low car seat will feel much easier and more comfortable. It even helps you squat down to play with your kids or grandkids without feeling any strain. The movement becomes more natural and more fluid.
Resting Squat and the Modern Posture Crisis
Modern life doesn’t exactly promote healthy movement. We sit for hours at desks, watch TV slouched on the sofa, and even use toilets that are way too high for a natural squat. No wonder back and joint pain are on the rise. In fact, in the U.S., nearly 70% of people over 40 experience joint or back pain, and it’s only getting worse with age. And, sadly, it’s not just older people—many young people are starting to deal with these issues too.
In many Asian cultures, particularly in rural areas, people sit in a resting squat position—whether they’re gossiping, cooking, or even taking a break. They don’t experience the same levels of joint pain or stiffness we do in the West. Some even call this the “Asian Squat”, and for good reason. It’s a simple, powerful move that keeps joints mobile and strong.
The Science Behind It
When you perform the Resting Squat, you’re engaging multiple muscle groups in a way that’s beneficial for your joints. The squat naturally lubricates your hips, knees, and ankles, helping to reduce friction and prevent pain. Think of it as a joint recovery tool that you can use daily.
The Resting Squat is incredibly effective for strengthening your core and lower body. It works your abdominals, obliques, and lower back, building a solid foundation of stability and control. At the same time, it activates your quadriceps, glutes, and calves, giving your lower body a great workout.
Regular practice leads to improved power and endurance for everyday activities—whether it’s climbing stairs, running, lifting weights, or playing sports. Plus, a strong core helps you maintain better posture, which reduces strain on your spine and back.
Say Goodbye to Poor Posture and Back Pain
In today’s world, so many of us are hunched over computers, phones, or TVs for hours on end. This poor posture can lead to all kinds of issues—neck pain, back pain, and even digestive problems. But the Resting Squat can fix that.
This simple exercise naturally engages the muscles in your back, core, and legs, helping you balance your body and maintain better posture. Over time, you’ll start to notice how much more confident you feel standing or walking. Not only does your posture improve, but it also alleviates back pain, relieves tension in your neck and spine, and even improves your breathing and digestion.
Prevent Injury and Build Strength
Now, here’s something important: the Resting Squat doesn’t just help you recover from pain—it also prevents injury. By regularly practicing this squat, you improve the balance and strength of your muscles and joints, which makes your body more flexible and resilient. When your muscles are stronger, you’re less likely to strain them when lifting heavy objects or engaging in physical activity.
For those with knee issues or joint pain, the Resting Squat is particularly beneficial. It strengthens the muscles around your knees and joints, improving stability and reducing the risk of injury.
How to Perform the Resting Squat
- Start with your feet shoulder-width apart
Position your feet so that they’re about shoulder-width apart. Make sure your toes are pointing slightly outward—this helps with balance and allows your knees to move in the right direction. - Lower yourself down
Begin by bending your knees and hips simultaneously. Imagine sitting down on an invisible chair, but instead of coming back up, you’re staying low—hence the name “Resting Squat.” Focus on lowering your body without rushing the movement. - Keep your heels on the ground
As you squat down, keep your heels flat on the floor. Don’t let them lift. This is key for engaging the right muscles and maintaining balance. - Maintain a straight back
Keep your back as straight as possible throughout the movement. This helps protect your spine and prevents unnecessary strain. Make sure you’re not rounding your back or leaning too far forward. - Knees aligned with toes
While in the squat position, ensure that your knees stay aligned with your toes—don’t let them cave in toward the center or flare out too wide. This is essential for proper form and to prevent joint strain. - Find your comfort zone
Once you’re in the squat, hold the position for as long as you can. Your form might vary slightly based on your body type. For example, if you have a longer torso and shorter legs, your back may stay more upright. You might lean slightly forward to stay balanced if you have longer legs and a shorter torso. Both are perfectly fine—the key is to find your comfortable squat position. - Hold as long as you can
The goal of this squat is to hold the position for an extended period of time. Start with a few seconds, and over time, try to increase your holding time. The more you practice, the easier it will become.
Tips for Success:
- Practice makes perfect! The more you do it, the better your form will become, and the more comfortable it will feel.
- If you’re just starting, don’t be discouraged if you can’t hold the position for long—build up gradually.
- If you feel pain or discomfort, it’s important to listen to your body. Stretching before and after can help you feel more at ease.