Try this: Get low with deep squats

When performing the deep squat, which is performed with the knees fully bent, hips flexed, heels down, and buttocks low to the ground, the deep squat is taught at a young age in many Asian countries. These activities include eating, reading, interacting with others, unwinding, and performing some duties around the house. The ability to sink into the squat, maintain it, and then rise from it is another indication of fitness. This is because it involves flexibility and mobility at the hips, knees, and ankles, as well as strength in the lower back.

In the beginning, a deep squat is difficult for the majority of people. However, with enough practice, one can reap the numerous benefits that come with "going low." (If you have any problems with your knees, ankles, or hips, you should consult your physician first.)

1. Position yourself so that you are easily able to reach a sturdy stabilizer that is low to the waist, such as the back of a table or chair.

2. Position your feet so that they are shoulder-width apart or slightly wider, and point your toes slightly outward by touching the ground.

3. While maintaining your grip on the support, gradually reduce your weight until you are in a sitting position that is more conventional. Maintaining your balance, stoop down to the lowest point that is comfortable for you while continuing to grip the support. At initially, it's possible that your heels will lift off the ground, but as you develop, you should make an effort to maintain your feet flat.

4. Make an effort to maintain this position for ten to twenty seconds, and then with the assistance of the support, if necessary, stand up. Taking a minute off, perform the exercise two to three more times, pausing in between each repetition.

You should strive to dive deeper into the squat as you advance, hold each squat for a longer period of time, and eventually refrain from requiring any support.