30x30 Squat Challenge

Do you have good hip mobility? Better question, do you even have average hip mobility? Do you even know how to quantify an average amount of hip mobility?

I recently came across this article detailing Ido Porter‘s 30/30 squat challenge. The goal of the challenge is to counteract the damage being done by our increasingly sedentary lifestyle. Ido Porter is an Israeli movement guru with an intense passion for getting himself and others moving. In a world where many of us are stuck in front of desk, the consequences of failing to move could be life threatening.

I’m 23 years and I have already had hip surgery to repair a cab impingement, pincer impingement and torn labrum in my right hip at the ripe old age of 21. I learned a lot from my phenomenal physical therapist about the importance of hip strength and mobility during my 6 month rehabilitation. However, once I was left to fend for myself, I realized how difficult it was to maintain the strength and flexibility I had been working on for the past half year. Sitting for extended periods of time, like every university class I took, tightened my hip flexors. Luckily, long walks to class, yoga after track workouts, and retention of physical therapy exercises kept me loose. The new health tip du jour, “sitting is the new smoking” further motivated me to be cognizant of staying on my feet.

Upon starting my office job in the financial services industry, all the good habits I was working on at Pitt became much harder to maintain. I was stuck in a tiny cube, making phone calls and answering emails, while I felt my body screaming to be set free. The tight neck tie and suit jacket certainly didn’t help. Having now quit the the financial services industry, I am focused on recommiting to attaining the hip mobility and strength that came naturally to our pre-office-life ancestors. I believe Ido’s challenge will help get me there.

The Challenge

Spend a cumulative 30 minutes per day in a deep squat for thirty consecutive days with no rest days. These thirty minutes need not be consecutive, so I will start by taking 6 five-minute squats per day. Once this becomes easy, I will condense to fewer, longer sessions per day. After that I hope to expand past 30 minutes per day before the end of this 30 day challenge.

Proper Form

If you are unsure if your form is correct, observe these six rules

1. When in doubt, go deeper. This challenge is all about increasing hip mobility 
2. Your feet can be placed at any angle, as long as your heel is on the ground. Your feet width should be around shoulder width apart, but heels on the ground and no excessive pain is the priority.
   
3. If keeping your heels on the ground is impossible, then try a small support beneath the heel until you develop enough mobility to squat flat footed.
   
4. Pain in your hips or knees? That means it is time for a break. Go stand up, move around and come back later.
   
5. Your spine should be relaxed. This is meant to be a comfortable resting position, not erect or tight
   
6. If possible, do it barefoot. Second best option is minimal footwear.

Good luck! I will have after photos and a reflection for you in a month. Let me know in the comments, on Twitter, or email me at goingdeepaaron@gmail.com if you are trying it out.