Daily Life Improvements

Mobility squat challenge: 3rd world squat

Mobility squat challenge: 3rd world squat



Want to improve your squat and reach full depth?

I’ve got a new challenge for you, and it’s going to help all of you be able to complete an ideal squat. Its called the 3rd world squat challenge.


In many countries, people will sit in a full squat comfortably for HOURS. Our lifestyle has a tendency to create muscle imbalances and many of the people that I have worked with can’t do a full squat because of this. The funny thing is that when each of us was young, we could all perform a full squat.

The good news, is that it’s not tough to get your mobility back and I’m gonna show you how.

Super simple challenge that won’t take much of your day.


Here’s what you’re gonna do:

  • Set your feet about shoulder width.
  • Slowly lower yourself to a full squat. Barefoot!
  • Sit in a full squat for 10 minutes or longer. Every day. For 30 days.
  • You probably won’t be able to sit fully without falling backwards in the beginning, so hold onto something in the beginning.
  • It gets easier with time, and you can challenge yourself by trying to go as long as possible without using a weight. Once you reach a point where you can’t stay upright then add a weight or hold onto something for the remaining duration.
  • Try to keep your torso upright, your abs right, and maintain good posture.
  • You can play around with feet width as you improve as well. Bringing your feet will make it more difficult.
  • If you can’t make it to the full 10 minutes, then break it up into sets.
  • If you have pain then stop! Take it gradually.

You’ll improve rapidly, you’ll be surprised.


Sounds simple right? It is. But it makes a huge difference in opening up your hips and will have you squatting healthily in no time.

This would be what you are striving for:

Improve your squat, 3rd world squat challenge

Full squat, torso remains upright, feet about shoulder width apart.


Get squatting!!!

I promise it’ll make a huge difference.

  • You’ll improve your flexibility in your ankles and hips.
  • You’ll strengthen core and improve your posture.
  • You’ll most likely alleviate a lot of back pain as well (which is due to bad posture primarily).

Good luck!

Happy squatting!


Feedback wanted! Got questions or want to learn about something I haven’t gone over? Shoot me an email! I’ll get back to you as soon as I can.