Wish you could squat, but it makes your knees sound like Velcro?
Remove your squatting barriers, increase your mobility, and improve your strength in just four weeks (for FREE!)
CALlING AnYONE WHO’S BEEN THINKING…
“I want to add better (and more) movement to my life
- and get my squat back”
Most of us have lost the ability to squat (& its health benefits)
Our hunter-gatherer ancestors used squatting to rest, harvest food, and go to the bathroom. It’s a natural movement pattern we’ve evolved to do – and it’s the reason why toddlers can squat easily.
Yet Westernized humans typically lose their squat around the age of three, likely because our culture revolves around sitting down all day – whether spending hours at our desk, lounging on the sofa, or commuting via car or train.
If you haven’t squatted since you were a toddler, then full-range squats can hurt!
Once our bodies have adapted to sit instead of squat, this essential human movement pattern becomes challenging or impossible.
The good news is that with practice and the right techniques, most of us can reclaim the benefits of squatting.
It’s all about finding gentle ways to get into squat-like shapes that help your body adapt and strengthen.
Because you don’t need a full resting squat to get huge wins for your body (& life!).
Transform your interactions with the world, because squatting can help you:
- Dig in your garden, lift up your grandchildren, and pet dogs & cats without lower back, knee, or ankle pain (or falling backwards!)
- Improve your balance (& counteract hunching over your laptop or phone)
- Increase strength (because you’re using different muscle groups) as you transition up and down into a squat
- Improve the range of motion in your hips, knees, and ankles, so you can improve joint mobility and health (& then maintain your capacity!)
- Build a happier, healthier pelvic floor, which can handle pressure (without racing to the nearest bathroom. All. The. Time.)
- Maintain strength & joint mobility without needing extra time in your day
- Undo stiffness and aches & pains from sitting down, and use your muscles for support instead of a chair or sofa
- Pick up something from the floor without going down on one knee or relying for support to get back up
Start Squatting Challenge!
(it’s fun, FREE & totally doable!)
Your challenge is to complete ONE modified squat every day.
(Yes, just one!!)
The Start Squatting Challenge is 28 days dedicated to the incredible squat – you’ll learn (& practice) four different ways of squatting that meet your body where it’s at, so you can safely and gently build a more functional, deeper squat.
The best part?
Even a tiny daily commitment can improve your function, build strength, and increase mobility.
You’ll learn how to:
- Dig in your garden, lift up your grandchildren, and pet dogs & cats without lower back, knee, or ankle pain (or falling backwards!)
- Improve your balance (& counteract hunching over your laptop or phone)
- Increase strength (because you’re using different muscle groups) as you transition up and down into a squat
- Improve the range of motion in your hips, knees, and ankles, so you can improve joint mobility and health (& then maintain your capacity!)
- Build a happier, healthier pelvic floor, which can handle pressure (without racing to the nearest bathroom. All. The. Time.)
Here’s how you’ll restore your squat in a gentle and safe way
(and enjoy its benefits, even if you never achieve a deep, resting squat)
4 whole-body prep squat exercises for EVERY body
Enjoy the benefits of squatting by working on gentle prep exercises that meet you where you’re at. You’ll receive one short exercise video every week, starting the day after you sign up – and you get to keep them forever!!!
Printable calendar & checklist
Track your progress & record every day you squat with this printable and reusable calendar.
Check in with Petra
Power-up your accountability by joining my Move Better, Live Better Facebook community.
You can ask your questions, share your success, and get cheered on by our awesome community members!
Some challengers are seeing improvements after just 3 days!
The Squatting Challenge is completely free & designed to meet your body where it’s at (even if you can’t squat)
Find Your Squat Boundary
When you respect your boundaries, you can increase your movement capacity. If you overshoot it, you just compensate (which is almost always unhelpful).
Modified squats give you many of the movement benefits of full squats (with fewer unhealthy compensations) and help you get stronger, so it’s time to embrace them!
This week, you’ll find your hip flexion boundary, so you can increase your capacity and squat with less low back rounding.
Save Your Knees & Build A Butt
Optimizing your technique is key to building sustainable strength.
This week, I’ll show you a subtle change you make to your squats to decrease the load put onto your knees and build strength in your butt!
Go Deeper With Ease
Change up the load, so you can progress safely & with minimal pain or discomfort – without putting pressure on your knees or pelvic floor.
This week, you’ll build your mobility with minimal loading, so you can safely increase your squatting ranges of motion, decrease back line tension – and get better at finding your boundaries!
Get strong
You’ve built a good foundation, now it’s time to build strength.
This week, you’ll practice a body weight squat, so you can build control & strength in a way that respects your knees and helps you lengthen and strengthen your back line.
Doing this work can give you a ‘eureka!’ moment!
“Eureka! I can squat. It’s a bit hunched, but a full, flat-footed, repeatable squat. Thanks to you, Petra Fisher Movement.”
– Jane J. Take10 student
Hi! If we haven’t met, I’m Petra!
I’m a movement coach, a recovering lawyer – and a full time squat nerd!
Squatting is one of the key strategies I teach because it has a boatload of health and wellness benefits.
My mission in life is to help you reconnect with your body, so you have less pain, more joy, and get to do more of what you love for the rest of your life. In real life ways that respect your body and you can actually fit into your schedule!
When I’m not teaching, I love hiking, traveling, camping, and surfing, and I have zero intention of losing my squat when I get older.
Seriously, my Start Squatting Challenge is for you if you:
- Struggle to squat because you either fall backwards, your heels lift, your feet & knees point out super wide, or your knees hurt when you squat
- Lack full mobility in your knees, but want to enjoy the benefits of squatting
- Identify as a body nerd who wants to restore your full natural movement capacity as a human being
- Hope to build up to a functional, helpful squat without overloading your knees or hips
- Look to optimize your health and reap the wellness benefits of squatting
- Live a busy, full life and struggle to find time to add more movement into your life (you’ll only be doing ONE squat a day)
It’s never too late to start even if you’ve struggled to squat for 20 years
You need to feed your body a daily dose of squats…
Like brushing your teeth or eating enough protein, practicing every day is best.
And, in my opinion, there’s no such thing as a perfect squat. We need variety more than perfection.
You don’t need a full resting squat to get huge wins for your body. But working gradually in a way that respects your body might just get you there.
Of course, some squats are more sustainable than others AND there’s a way to add them into your day without spending more time on the yoga mat (I’ll show you how).
Your Start Squatting Challenge is to complete just ONE modified squat a day.
So I invite you to join the Start Squatting Challenge, 28 days dedicated to the squat and building sustainable movement, not perfection.
