The Fundamental Movements: Squatting deep enough to defecate

One of our movement goals is squatting deep enough to defecate

Imagine you are taking a walk in a prairie or a desert, and suddenly you feel a rumble in your tummy. Nature is calling, and she didn’t give you a lot of time before her arrival. Faced with two options, you have to make a decision: am I going to go into a deep squat, poop, and maybe use my sock for toilet paper, or am I going to get some shit on myself?

Most people would choose the former, but to each their own.

If you chose the deep squat, your odds of staying clean are high but they would be even higher if you’ve attempted one since kindergarten.

There are tons of reasons to squat. It can relieve tightness in your lower back and help you get out of a chair while holding stuff. In general, it’s one of the major movements that will make your lower body look strong and sexy. Beyond that, though, if the situation arose, it could help you go number two hygienically. You’d probably be thankful for it.

Squatting is an easy movement to learn, but a tough one to master.

The reason squatting is easy to learn is because you already practice it about 25 times a day without noticing. Every time you sit down or stand up, you are drilling the squat motion. Unfortunately, you’re probably not squatting in a way that activates the correct muscles and benefits your posture every time. There is a lot that goes into a good squat, but the two things you need more than anything are mobility and strength.

Luckily, just practicing the squat and attempting to go deeper and deeper with good form will help you obtain the necessary mobility in no time. (Note: If you’re having trouble preventing your feet from turning out, or feel restricted in your ankles when trying to squat, the heel taps and calf stretches from the previous section are the perfect place to start. )

How to squat:

Start by standing with your feet shoulder width apart. Imagine you are going to try and sit in a chair. (In fact, if this is your first time, use a chair.) Maintain a neutral spine, drive your knees out wide and lower until the point your hips start to turn down.

Keep your feet as straight as possible and flat on the ground. Imagine you are trying to spread the floor apart as you drive through your heels back up to standing.

That is not as easy as it sounds; in fact, most people can’t do it. If you’re one of them, here are two exercises to help you build the necessary strength:

Box Squats

Split Squats

Jake Dermer