advanced Supported squat · heels raised if useful
Resting squat
Hips lower toward your heels while your feet and a sturdy support help you balance. Depth is personal. A shallow supported version is a perfectly good version.
Before you settle in: keep a stable way back up within reach. A hand, cushion, or chair is useful equipment. Stop or change position for pain, tingling, or numbness. Plan your return trip →
What it asks of you
- Ankle, knee, and hip range that varies with stance, body proportions, and depth
- Balance and a controlled way to lower and rise
Find your version
- 1 Hold a secure support. Use a stable, non-slip heel wedge if it helps; avoid loose stacks of books
- 2 Choose a comfortable stance and toe angle rather than copying an exact shape
- 3 Lower only as far as comfortable; allow the knees to follow the direction of your feet
- 4 Make the visit brief, then use your support to stand
Things to do here
- Ankle & hip mobility
- Waiting
- Gardening & low tasks
- Getting comfortable near the ground
Props that help
- Heel wedge or slant board
- Rolled mat under the heels
- A wall or door frame to hold