Deep Squat 30:30—Unlock Remarkable Mobility
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Deep Squat 30:30 Challenge at a Glance:

• What: 30 minutes of deep squatting per day for 30 days.
• Why: Dramatically improve your mobility, flexibility and posture.
• How: Get to 30 mins any which way—30 x 1 minute squats, 1 x 30 minute squat or anything in-between.
• When: No rest days.
• Free Downloads:

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How To Do The Deep Squat 30 Challenge:

1. No rest days: You must squat every day for 30 days.
2. Relaxed posture: The deep squat is considered a resting position, so there’s no need to maintain a rigid or neutral spine. It’s about finding comfort and relaxation in the position.
3. Foot positioning: Feet should be about shoulder-width apart, but experiment with the width and toe angle for maximum comfort and depth. There is no one “perfect” position—it’s individualized.
4. Heels on the ground: Keep your heels flat if possible. If flexibility is an issue, you can use a small heel support (like a weight plate) until you improve your mobility.
5. Footwear: The best option is to do the challenge barefoot or in minimal footwear to promote better foot engagement and ankle mobility.
6. No pain: If you experience pain in your knees or hips, stand up, move around, and then resume the squat.

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