Have you heard the news? Squatting is the new black.

It seems the benefits of deep squats are being touted by everyone from yoga teachers to CrossFit coaches to doctors, midwives and birth doulas. This complex movement is said to improve the condition of the pelvic floor, strengthen gluteal muscles, contribute to ankle mobility and enhance core stability.

If squatting is a foreign concept to you, give our supported version a try. All you need is a couple of towels or yoga mats and a desire to reclaim this basic human movement pattern.

The Supported Squat

1. Perch your heels on a tightly rolled towel or yoga mat. The feet will be about shoulder distance apart and facing in the same direction as the kneecaps.

2. Place another rolled towel or yoga mat behind the fold of your knees as you squat down.

3. Maintain a neutral curve in your low back by tilting the pelvis forward and sticking out your backside. By the way, this is the secret to rocking the “squatty potty.”

4. Provided your knees are comfortable here, hang out in your supported squat for a minute or two.

As your comfort with this exercise increases, decrease the size of the prop under your heels and behind your knees.

Not all squats are created alike

Recruit your gluteal muscles by keeping your shins vertical when squatting. When your knees overshoot the ankles and the front of the ankle becomes an acute angle, you are asking your quadriceps (the muscles on the front of your upper legs) to do the heavy lifting rather than your glutes. Strong glutes contribute to a better pelvic position and a happier pelvic floor in the long run. In fact, gluteal squats may be one of the most important things you can do for the health of your pelvic floor.

YuMee Chung is a recovering lawyer who teaches yoga in Toronto. She is on the faculty of a number of yoga teacher training programs and leads international yoga retreats. Learn more about her at padmani.com.

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