This content advocates for a daily 30-minute resting squat practice over 30 days as a method to reverse the negative physical effects of prolonged chair sitting, thereby restoring natural lower body mobility and function.
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30 minutes of squatting every single day
for 30 days will completely rebuild your
lower body. Not training, not working
out, just sitting [music] in a resting
squat like humans have done for
thousands of years before chairs
destroyed us. Now, I've done this every
single day for the last 6 years. And I
went from ankles so stiff I couldn't
squat past parallel without my heels
lifting to holding a flat footed deep
squat for 20 [music] minutes while I
work. And I did this within a month. My
hips are open. My knees don't hurt. My
spine is decompressed. [music]
And most importantly, I can move without
limitations. And here's what you need to
understand. You've lost this position
because you sit in chairs 8 to 12 hours
a day. Your ankles are locked, your hips
are tight, your knees ache, [music] and
you can't sit in a deep squat for 10
seconds without falling backwards. This
has nothing to do with age or genetics.
This is neglect. And if you don't fix
it, you're going to keep degrading until
you need surgery to do basic human
movements. So, here is your challenge.
30 minutes of resting squat every single
day for 30 [music] days. And yes, people
are going to think you're weird.
Squatting at public places, waiting for
the bus, squatting in [music] your
living room, squatting while you wait
for your coffee. I don't care, and
neither should you. Day one, you're
going to struggle. If you haven't
squatted like this before, your body is
going to fight you. Your ankles won't
bend. Your knees will ache. Your lower
back will scream at [music] you. This is
normal. Your body has forgotten how to
do this. Here's how you survive day
[music] one. Elevate your heels. Put a
book under them. 2 to 3 in is enough.
This lets you sit back without your
ankles limiting you. Hold onto something
such [music] as a pole, a TRX, a door
frame. Support lets you relax instead of
fighting to stay upright. [music] Your
goal, two minutes total, not two minutes
straight, two minutes accumulated
throughout the entire day. [music]
Anyone can do this. Do 20 seconds six
times throughout the day. Or do 30
seconds four times. I don't care how you
break it up. Just get [music] 2 minutes
total done. Write it down. You'll finish
day one feeling accomplished, like
you've cracked the code. But here's what
you need to understand. Day three is
where the biological reality sets in.
Your fascia is literally fighting back.
[music] You're sore from day one and day
two. Your knees hurt. Your lower back is
tight. You think, "Maybe I should rest.
Maybe I'll restart on Monday." You won't
restart on Monday. You [music] will
quit. Therefore, you cannot treat this
like a workout where you earn rest days.
You have to treat it like a biological
reset. Your tissues are adapting. [music]
[music]
Soreness is the signal that change is
happening. Don't be that person who
stops [music] right when it's working.
Days two through to seven, your body is
going to hate you. [music] You're sore.
You're uncomfortable. You're questioning
if this is even safe for you. It [music]
is. Keep going. Build to 5 minutes total
per day by day seven. Still use
elevation. Still use support if you need
it. Do this when you're watching TV.
[music] Do this when you are on your
phone. Do this instead of sitting in a
chair. Day seven is where things change. [music]
[music]
Your ankles have more range. Your hips
are opening. The position feels less
foreign. If you were using support, you
need it less. You start to understand
that you didn't lose this because you
got old. You [music] lost this because
you stopped doing it. Physical
therapists will tell you deep squats are
bad for your knees. [music] They're
wrong. Your knees were designed to flex
fully. Your hips were designed to sink
[music] into deep ranges. Your ankles
were meant to dorsif flex. What's bad
for your knees is sitting in a chair for
40 years and then trying to squat under
a barbell with no mobility. [music] This
this is reclaiming what you were born
with. You're more comfortable now. The
position feels familiar. But here's the
trap. You'll want [music] to coast, do
your 5 minutes, and call it done.
Therefore, days 7 through 14 are about
volume escalation. [music]
Build to 15 minutes per day. Track your
time. Use a timer. Write it down. Squat
when you brush your teeth. Squat when
you're [music] waiting for something.
Squat instead of sitting on the couch.
Squat between your sets in the gym. If
you can't hit 15 minutes yet, then hit
10. Hit [music] 12. But work towards 15
by day 14. By day 14, 15 minutes feels
manageable. Your position is lower. Your
ankles are looser. [music] The squat
feels familiar. Now we go for the full
goal. Here's what one of my students
told me at [music] day 14. I sat
cross-legged on the floor with my
daughter for the first time in 15 years.
I didn't groan getting down. [music] I
didn't need to push myself up with my
hands. That's what this unlocks. [music]
Not just a position. Freedom to move
through life without limitations. Days
14 to 30, build [music] to the full 30
minutes every single day. 30 minutes
accumulated throughout your day. This is
the target. Start reducing support. If
you are using heel elevation, test
[music] going flatfooted for some
sessions. By day 21, you should be
squatting without assistance. [music]
Flat feet, deep position, fully relaxed.
Day 30, if you've been consistent,
you've completely transformed your lower
body. Your ankles are mobile. Your knees
don't hurt anymore. Your hips are open.
You can drop into a full squat cold.
[music] No warm up needed. And you can
sit there comfortably. And here's what
most people don't realize. [music] This
isn't the end. This is only the
foundation. When you can sit comfortably
in a deep [music] squat, you can do
floor work. You can transition between
movements. You can locomote along the
ground freely. [music] You can move the
way you did as a child. You've unlocked
your body. Let me be clear about
something. This is not training. This is
not exercise. This is not a workout.
This is resting in a fundamental human
position. This is reclaiming movement
that [music] you were born with. I give
this challenge to every student who
comes through my program. It is
non-negotiable. It is like brushing your
teeth. A simple habit, extraordinary
results. Or don't do this. Keep sitting
in chairs. Keep losing range in your
hips. Keep compensating with your lower
back. And in 10 years, when you can't
get off the floor without help, when you
can't play with your kids and grandkids,
when you need knee surgery because your
knees are shot, remember this movement.
You had the solution. You chose not to
take it. 30 days, 30 minutes per day.
[music] Start with 2 minutes on day one.
Your body is not broken. You are not too
old. You've just forgotten how to move.
[music] This will remind you. If you
want the complete protocol for
rebuilding your body, the daily movement
routines, the mobility practices, the
groundwork, join my moves method
community. The link is below. [music] If
this video helps you, like it,
subscribe, share it with someone who
moves like Movement is your
medicine. Take your dose daily. 30 days starts
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