How a 5-Min Deep Squat Changes the Human Body., by Strength Side on YouTube. 5 min 30 s.
- Video length
- 5 min 30 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Clear a small patch of floor and set a timer for 5 minutes. Warm up first with a short walk or a few bodyweight squats so your joints are not cold.
Stand with your feet about shoulder-width apart and your toes turned slightly outward. Keep your weight spread across the whole foot.
Push your hips back and bend your knees to lower yourself as far as you can while your heels stay flat on the floor.
Rest your elbows inside your knees and gently push your knees outward to open the hips. Keep your chest tall and your back flat.
Breathe slowly through your nose and relax into the position. Do not bounce or force extra depth.
If your heels lift or your knees cave in, use a regression: hold a door frame, place small books under your heels, or sit on a low block.
Hold for the full 5 minutes, or split it into five 1-minute holds with short rests if that is all you can manage at first.
Stand up slowly, walk around for a minute and let your legs adjust. Repeat the hold daily and note how your depth changes over a few weeks.
Tips and common mistakes
Keep your heels down for the whole hold, even if that means less depth or a book under each heel.
A stretch in the hips and ankles is normal, but sharp knee pain means you should come up and check your foot position.
Doing the hold after a warm shower or a walk makes it easier because the tissues are already warm.
Five short holds of 1 minute work well if 5 minutes straight feels too long at the start.
Questions
What if I cannot get my heels down?
That is normal and usually means tight ankles. Put a thin book under each heel or hold a door frame and lean back slightly. Depth improves with daily practice.
How long before I notice a change?
Most people feel looser hips and ankles within a couple of weeks of daily practice. Posture and leg strength take longer, so stay consistent.
Should I do this every day?
Yes, a daily 5-minute hold is the point of the routine. Skip it if you feel sharp pain, and rest a day if your knees or hips feel sore.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
