Joint angles · start → finish
- Torso
- 18.0° → 22.0°
- Hip
- 92.0° → 104.0°
- Knee
- 124.0° → 132.0°
- Shoulder
- 46.0° → 50.0°
- Elbow
- 24.0° → 26.0°
- Neck
- -2.0° → -2.0°
Mobility
Deep Squat Hold
4 × 60s at the bottom of a squat, heels down, chest tall, breathing slow.
Equipment
- No equipment needed
Muscle groups worked
- Adductors
- Glutes
- Calves
What it buys you
Restores the bottom position most adults have lost. Everything astride gets easier from here.
Capacity trained
Mobility. Hip, adductor and thoracic range. Determines which positions are available and comfortable.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 46 kcal | 92 kcal | 138 kcal | 207 kcal |
| Female reference · 68 kg | 38 kcal | 76 kcal | 114 kcal | 171 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 51
It serves Seated Astride, Kneeling, Seated and Standing. Every position in those families is listed below, hardest first.
- StandingStanding Carry9.0
- StandingStanding Deep Squat8.6
- StandingStanding Single Leg Raised8.5
- StandingStanding Carry Wall-Braced8.5
- StandingStanding Staggered Lunge8.4
- StandingStanding Forward Hinge8.2
- StandingStanding Elevated Foot8.2
- Seated AstrideAstride Hold and Surge8.1
- StandingStanding Split Stance8.1
- Seated AstrideAstride Single Support8.0
- Seated AstrideAstride Deep Squat7.9
- Seated AstrideAstride Elevated Foot7.8
- StandingStanding Wide Stance7.8
- Seated AstrideAstride Rocking Tempo7.7
- Seated AstrideAstride Reverse Forward Lean7.6
- StandingStanding Neutral7.6
- Seated AstrideAstride Back Lean7.5
- Seated AstrideAstride Reverse Facing7.4
- Seated AstrideAstride Hands-Back Support7.4
- StandingStanding Back to Surface7.4
- Seated AstrideAstride Forward Lean7.3
- Seated AstrideAstride Wide Knee7.3
- StandingStanding Wall-Braced7.3
- KneelingKneeling Reverse Lean7.2
- KneelingKneeling Split Stance7.1
- Seated AstrideAstride Upright7.0
- KneelingKneeling Hip Hinge7.0
- KneelingKneeling Single Leg Forward7.0
- KneelingKneeling Low Bridge7.0
- KneelingHalf-Kneeling Lunge6.9
- KneelingKneeling to Elevated Surface6.9
- KneelingKneeling Forward Fold6.8
- KneelingKneeling Deep Sit-Back6.8
- KneelingKneeling Chest to Surface6.7
- Seated AstrideAstride Kneeling Base6.6
- KneelingKneeling Wide Base6.6
- KneelingKneeling Upright Support6.5
- KneelingKneeling Tall6.3
- SeatedSeated Hands-Back Bridge6.0
- SeatedSeated Deep Lean5.8
- SeatedSeated Edge Single Leg5.8
- SeatedSeated Chair Reverse Straddle5.7
- SeatedSeated Elevated Surface5.7
- SeatedSeated Chair Straddle5.6
- SeatedSeated Knees Drawn5.6
- SeatedSeated Wide Abduction5.6
- SeatedSeated Lean-Back Support5.5
- SeatedSeated Cross-Leg5.5
- SeatedSeated Edge Reverse5.4
- SeatedSeated Feet Planted5.4
- SeatedSeated Edge Facing5.2
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.