Revive Your Body: The Deep Squat That Transforms Your Back and Knees

Dr. Alan Mandell promotes a specific squat technique that he claims can help reset your back and knees. This approach focuses on what he calls a “deep squat” or “static squat” that mimics natural human movement patterns that have been lost in modern society.

The technique involves using a wall or couch for support, extending your arms, bringing your feet back, and slowly lowering into a squat position while maintaining tension in the muscles without locking the knees. This static hold position is designed to stretch tight hips, strengthen the core, and address stiff backs that result from our sedentary lifestyles.

According to Mandell, this ancient squatting position serves as a “full-body reset” that activates multiple muscle groups simultaneously. The exercise targets the gluteus maximus, quadriceps, hamstrings, and core muscles while helping to open up the pelvic floor.

The practice can be performed both statically by holding the position for 30 seconds to several minutes, or dynamically by performing repetitions. For beginners, Mandell recommends starting with wall support and gradually building up time and depth over weeks and months.

To increase the challenge and deepen the stretch, practitioners can spread their feet wider apart, which makes the position easier to achieve but allows for greater depth. Additional modifications include spreading the toes and opening the knees wider to enhance hip mobility.

The claimed benefits extend beyond just leg strength to include improved posture, reduced pain, and restoration of natural movement patterns that our bodies are designed for. Proponents suggest that consistent practice can lead to significant improvements in overall mobility and pain reduction within 30 days.