There’s a position that some people master at their very first class, yet is so frustratingly difficult for others even after many years…I’m talking about a Flat Foot Squat.

It’s a frequently utilised position in our bodyweight classes, either sitting in a flat foot squat or using it to transition between exercises. However, even once you finally get your heels down to the floor, you might still feel uncomfortably hunched over in the bottom position, while others squat smugly next to you in their perfect flat foot squats. So annoying!

Just remember there’s no overnight or quick fix, yet committing to freeing up your joints will eventually provide many benefits such as stretching your lower back; decompressing the spine and releasing the hips. It’s also great for the digestive system.

Here are some stretches you can do before you get into your flat foot squat:

Holding a Downward Dog to stretch calves and Achilles tendons, working heels down to ground


  • Hip Hurdler (circles) – each leg, forwards and backwards
  • Shin-box
  • Pigeon Stretch
  • Low Lunge – pressing back leg forwards


  • Knee Circles


  • Point and flex each foot, side to side stretch (big toe, little toe); ankle circles

The challenge to you guys is to sit in a flat foot squat for 21 minutes a day, for 21 days – I mean, how better to spend your time during lockdown?!

The idea is to build up gradually, so set a timer on your phone, get comfortable and sit for as long as you can, even if for only 2 minute increments, aiming for 21 minutes during a 12 hour period. Stand up when you need to, making sure you only ever feel some discomfort. Stop straight away should you experience any sharp pains.

Once you have built up to 21 minutes, make sure you don’t stand up immediately, rather sit down and stretch your legs out in front of you, shake them out as you will most probably experience some pins and needles.

Post pictures and share your stories, unusual squatting locations around the house and garden and have fun with the challenge in these challenging times!

“The bamboo that bends is stronger than the oak that resists.”

Japanese Proverb

Everything lies in the basics. The Deep Squat is yet another classic example. In order to develop movement complexity, first, we need the groundwork i.e. mobility, ROM (Range Of Motion), joint stability, plasticity, and strength.

The Deep Squat holds many benefits-

  • Addressing deficits in the hips, knees and ankles
  • Promotes better posture
  • Preparatory exercise for greater movement complexity
  • Improves digestion

The list goes on…

To read more on the subject follow the link provided below.

How to get started:

  • Allocate a place/time in the day that you can dedicate to your practice without interruption.
  • Self-Diagnostic – Assess your form. Recognize any deficits in terms of ROM.
  • Progressions – Safeguarding your training through incremental changes i.e. establish your base-line (how long you can hold for without pain) and gradually build up to 30 minutes with correct form.
  • If at any point you experience pain, stop! Take a day. Take two. The journey is AS important as the destination.

You may initially feel pins and needles, not to mention some discomfort. Over time we’ll guide you to perfect your Deep Squat.

The challenge entails thirty consecutive days of squatting thirty minutes per day.

30/30 Squat Clinic starts 1st and ends 30th May.

Who’s up for the challenge? Please let us know so we can set up a WhatsApp Group – we want to see your pictures and how you focus and pass the time during that gruelling 30 minutes.