Squats aren’t just for the gym—they’re for life.
Why You Shouldn't Ignore Squats
While push-ups and pull-ups get all the glory, squats—especially bodyweight squats—are often overlooked. That’s a big mistake. Squats are one of the most fundamental and natural human movements. They aren’t just leg exercises—they’re full-body functional strength builders.
Bodyweight Squats vs. Barbell Squats
Many people think squats only count if you’re holding a heavy barbell. But bodyweight squats have their own powerful benefits: they build mobility, relieve joint pain, and improve core strength without any equipment. The famous movement expert Ido Portal even recommends squatting daily to stay youthful and pain-free.
What Is the “Asian Squat”?
One of the best ways to practice is through the deep squat or Asian squat—feet flat, butt down, and spine neutral. This position improves ankle, knee, and hip mobility, strengthens the back, and helps fix common postural issues.
Why It's So Hard for Adults
If squatting feels awkward or painful, don’t worry. You’re not broken—you’re just out of practice. Most adults spend hours sitting in chairs, which weakens glutes and stiffens hips. That’s why simply trying to squat deeply can feel like a challenge.
Common Problems (And Fixes)
- Falling backward? You might have poor ankle dorsiflexion. Try elevating your heels slightly on a plate or block.
- Knee pain? Limit your range until pain-free, and avoid forcing the movement.
- Rounded lower back? Your spine or hip mobility may need work—use counterbalance support like holding onto a rail or chair.
Daily Squat Practice Benefits
Practicing squats daily—even just holding the deep squat position—can lead to:
- Reduced lower back and hip pain
- Improved posture and joint alignment
- Enhanced digestion and pelvic floor function
- Increased mobility for everyday life (e.g., picking up items, sitting/standing)
How to Start Safely
Start by holding onto a counter or rail as you slowly sink into a deep squat. Gradually reduce assistance as mobility improves. You can also sit down and stand up from a bench or chair to build the same muscles used in squatting.
Progress to High-Rep Bodyweight Squats
Once you’re comfortable in the deep squat, move to high-rep squats. These help build muscular endurance, coordination, and real-life strength without loading your joints. You don't need heavy weights—just your body and consistency.
Bonus: Squat Variations to Try
- Hindu Squats: Heels up, toes forward, great for dynamic strength
- CC Squats: For advanced knee and quad control (only if pain-free)
- Pistol Squats: Builds balance, flexibility, and unilateral leg strength
Real-Life Examples
Fighters like Mike Tyson and martial artists like Bruce Lee used bodyweight squats as a foundation for explosive power and control—without fancy machines. Their success shows you can get strong using only your body.
Conclusion: Squats for Life
—SELFLOVECLUB Team