Reclaiming the Most Important Movement You’ve Forgotten
This article has kindly been shared by Alison Richmond of Provention
Before chairs took over the world, humans squatted.
To eat. To rest. To chat. To cook. To go to the toilet.
It was our default resting position – dynamic, restorative, and deeply functional.
And now? Most adults in the Western world wobble, brace, or hold onto furniture just to get halfway down. And that struggle isn’t just about tight calves, stiff hips, or poor balance.
We didn’t stop squatting because our bodies forgot how. We stopped because our culture told us to sit instead.
The Flat-Foot Squat: It’s More Than Just a Stretch
In traditional cultures – rural India, Southeast Asia, Africa – squatting isn’t a gym exercise. It’s a way of life. Kids play in deep squats, adults cook and rest in them, and elders maintain mobility through daily squatting.
The benefits of reclaiming the flat-foot squat are huge –
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- Keeps hips mobile and reduces arthritis risk
- Maintains ankle flexibility
- Decompresses the spine naturally
- Protects against lower back pain
- Supports bowel function and digestion
- Strengthens legs and glutes without a gym session
It’s not an elite move – it’s a foundational movement pattern your body is designed to remember.
How the West Lost the Squat
The rise of chairs, desk jobs, and classroom culture shifted us away from ground-level living. Squat toilets became high-seated “thrones.” Children were trained to sit still for hours. Chairs became not just normal but aspirational.
The cost? A surge in chronic pain and mobility issues –
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- Back problems
- Hip replacements
- Knee degeneration
- Reduced mobility in older adults
- Digestive issues linked to poor posture
In cultures where people still squat daily, these problems are rare.
Reclaim the Squat, Reclaim Your Health
If you’ve lost the ability to squat deeply (and most Western adults have), there’s no guilt – just opportunity. Start small –
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- Sit on the floor more often to prep your hips and knees
- Practice hip-hinging to retrain movement patterns
- Use support (a wall, pole, or chair) to build range safely
- Explore flat-foot squat progressions online for step-by-step guidance
Most importantly, observe children and traditional squatters. Don’t overthink it. Mimic them. Your body is wired to remember.
Final Thought
Alison, at Provention & First Move Training, doesn’t follow fads – they look back to our ancestral movement.
The flat-foot squat isn’t trendy. It’s a survival strategy for your spine, joints, digestion, and independence.
Click this link to check how to do a Flat Foot Squat – Demo
Let’s make it normal again.
Don’t sit. Squat!
