Deep Squats After 50: How I Finally Fixed My Squat (And How You Can Too)

I Couldn’t SQUAT For Years… Until I Fixed THIS (Deep Squat Progression Explained)

For years, I honestly thought I just “wasn’t built” to squat deep.

My hips felt rusty, my ankles were stiff, and my lower back complained every time I tried to sit close to the ground. If you spend long hours sitting – at a desk, in the car, or on the couch – you probably know that heavy, creaky feeling too.

Then one simple shift changed everything for me: instead of forcing my body into a deep squat, I started rebuilding it step by step.

In this blog, I’ll walk you through that exact approach so you can reclaim your deep squat safely – especially if you’re over 50, feel stiff, or haven’t squatted comfortably in years.

You’ll learn why deep squats matter, what’s really holding you back, a 3-level progression you can follow at home, and a simple 7-day challenge to get started. Along the way, I’ll share a few helpful tools I personally like (with Amazon links you can use if you want extra support).

Why Deep Squats Matter (Especially If You Sit a Lot)

The deep squat is not just a gym exercise. It’s a natural resting position humans used for thousands of years to cook, work, and rest near the ground. Watch a toddler: they drop into a deep squat with a toy, perfectly relaxed, no warm-up required.

So what happened to us?

Chairs.

We traded squatting for sitting. Day after day, year after year, our hips, knees, and ankles stopped using their full range of motion. When a joint doesn’t move, it gets stiff, weak, and fragile. That’s when getting off the couch starts feeling like a workout.

Here’s why bringing back your deep squat is so powerful:

• It opens up tight hips and makes bending, gardening, and getting off the floor easier
• It strengthens your knees and ankles in real-life positions, not just in straight lines
• It helps undo that “chair stiffness” you feel after sitting for a long time
• It’s a simple, natural way to keep your lower body younger, even as you age

The Two Big Myths About Deep Squats

Before we fix anything, we need to clear up two common myths.

Myth 1: Deep squats are bad for your knees
What really harms knees is never using them fully and then suddenly asking them to do something demanding. When done with good technique and progression, deep squats actually strengthen the muscles and tissues around the knee and can help protect the joint over time.

Myth 2: “I’m just not built to deep squat”
Yes, body proportions matter. Some people naturally stay more upright; others lean forward more. But almost everyone can improve their deep squat if they work on their specific limitations – usually tight hips, stiff ankles, and weak control in the bottom position.

Your deep squat won’t look like anyone else’s, and that’s okay. The goal isn’t a “perfect Instagram squat.” The goal is a comfortable, safe, and strong position that works for your body.

Quick Self-Test: What’s Holding You Back?

Stand with your feet about shoulder-width apart and slowly try to squat as deep as you comfortably can. Don’t force it; just see what happens.

Notice:

• Do your heels lift off the floor?
• Does your lower back round a lot?
• Do you feel like you’re going to tip over?

If your heels lift and your back rounds: hips, ankles, and spine all need attention.
If your back feels okay but your heels still pop up and your shins feel tight: ankles are the main issue.

Keep that in mind as we go through the 3 levels.

Level 1 – Supported Deep Squat with Heel Elevation

Level 1 is perfect if you feel very stiff, your heels pop up, and your back rounds a lot. This is where I started.

Step 1: Elevate your heels
Place something under your heels: a folded towel, sturdy book, or even better, a pair of slant boards or wedge blocks (you can find “squat wedge blocks” or “heel wedge” on Amazon – they’re designed exactly for this).

Step 2: Hold on for support
Stand facing something solid – a countertop, doorframe, or sturdy chair. Lightly hold on so you feel safe.

Step 3: Ease into your squat
Slowly bend your knees and hips, sitting down into your deepest comfortable squat. Don’t rush. Stop where your body says “this is enough.”

Hold for about 10 seconds, then stand up again with control. Repeat 5–8 times.

A great support tool here is a pair of foam yoga blocks or a stable balance bar. Search for “high-density yoga block” on Amazon – they’re inexpensive and incredibly useful for mobility work.

Level 2 – Hands-Free Deep Squat with Heel Elevation

Once Level 1 feels less scary and more comfortable, move to Level 2. The heel elevation stays, but the hands come off the support.

Step 1: Same heel setup
Keep your heels on a wedge, book, or block so you can access more depth without straining your ankles too early.

Step 2: No hands this time
Cross your arms in front of your chest or hold them out in front of you for balance.

Step 3: Slow, controlled squats
Lower yourself into your deepest comfortable squat, focusing on two things:

• Knees tracking over your toes, not collapsing inward
• Core gently braced, like you’re preparing to lift something a little heavy

Go down slowly, pause for a second at the bottom, then stand back up. Aim for 8–10 reps.

If balance is a struggle, a pair of minimalist training shoes with a flat, grippy sole can help a lot. Look for “flat sole training shoes” or “minimalist shoes” on Amazon if you need better traction and stability.

Level 3 – Deep Squat with Light Weight (Owning the Position)

Level 3 is where the magic really happens. Now we’re not just getting into the position – we’re getting strong in it.

This is where we move from passive flexibility (forcing a stretch) to active mobility (controlling that range with your muscles).

Step 1: Grab a light weight
Use a dumbbell, kettlebell, or even a heavy household object. Hold it close to your chest like a goblet. You can search for “kettlebell set” or “neoprene dumbbell set” on Amazon if you don’t already have something at home.

Step 2: Set your feet and brace
Feet about shoulder-width, toes slightly turned out if that feels better. Gently tighten your core.

Step 3: Squat with control
Lower into your deepest comfortable squat with the weight at your chest. Pause for about 5 seconds at the bottom, really feeling your feet grounded and your hips supported by your muscles, then stand back up.

Aim for 3 sets of about 8 slow, controlled reps.

Why the weight helps:

• It gives you a counterbalance, making it easier to stay upright
• It helps your nervous system feel “safe” in the deep position
• It builds real strength and stability in your hips, knees, and ankles

Optional Helpers for Your Mobility Routine

You don’t need a gym to do this, but a few tools can make the journey smoother and more comfortable. Here are some you can look for on Amazon:

• Foam roller – search “foam roller for muscle massage” to gently loosen tight quads and calves before you squat
• Resistance bands – search “loop resistance bands set” to add gentle hip strengthening work (like side steps) to support your squat
• Mobility ball – search “lacrosse massage ball” for targeted work on tight glutes and hips

Use them as little “helpers,” not crutches. The most important piece is your consistency.

Your 7-Day Deep Squat Challenge

To really feel the difference, try this simple challenge:

For the next 7 days, spend at least 5 minutes each day working on your deep squat using the level that matches you right now.

You can break it up like this:

• 1–2 minutes of gentle movement or foam rolling
• 3–4 minutes of your squat level (Level 1, 2, or 3) in small sets or holds

You don’t have to be perfect. Just show up daily.

Most people are surprised by how much changes in a week. Hips feel looser, standing up from a chair feels easier, and that “old man/woman” stiffness starts to fade a bit.

Listen to Your Body (Especially If You’re Over 50)

A quick but important note: discomfort and pain are not the same.

• Gentle stretching sensations, mild muscle fatigue, and a feeling of “tight but workable” are normal.
• Sharp pain, pinching, or anything that feels unstable is your body saying, “Back off.”

If you have a history of serious knee, hip, or back issues, talk with your healthcare provider or physical therapist before starting any new routine.

Reclaiming a Natural Movement

The deep squat isn’t about being “athletic” or impressing anyone at the gym. It’s about reclaiming a natural movement pattern that your body was designed for – and that your joints quietly miss.

Even if you’re over 50, 60, or 70, you can make progress with patience and smart progression. Start where you are, use support when needed, and let your body adapt.

If you’d like to see these steps in action, you can also watch the full video version on my Healthy & Savoury YouTube channel, where I walk through the squat test and all three levels in real time.

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