Vanja Moves

Can you sit at the bottom of a squat, heels down, and stay there for a minute? It's one of the simplest checks on how your hips, knees and ankles are doing.

If you can't get there yet, these four build it back:
1. Supported squat hold: hold a door frame or pole and sink as low as you can control. Heels down, chest tall.
2. Squat weight shifts: once you're down, shift slowly side to side, letting each hip take the load.
3. Knee-forward rocks: push one knee forward past your toes, heel heavy, then the other. This is where most of the ankle work happens.
4. Squat to stand: sit down into the squat and stand back up, slow on the way down. 5 to 10 reps.

Collect time at the bottom, not reps. A minute a day adds up fast.

P.S. Follow me, then comment SQUAT and I'll send you my free 1-Minute Resting Squat guide.

#deepsquat #squatmobility #jointhealth #longevity #anklemobility