Think you are ready for the 10 Minute squat test? You may be in for a rude awaking with this simple yet brutal challenge. Developed by mobility legend Kelly Starrett, the idea is to remind of the importance of hip mobility. Something that many people tend to loose as they get older. The test is scalable for all levels and I’ll include variations below.
- The 10 Minute Squat Test is a challenging mobility exercise designed to emphasize the importance of hip mobility, which tends to decline with age.
- There are two versions of the test: accumulating 10 minutes in a deep squat position (Version 1) and holding the deep squat position for as long as possible (Version 2).
- Proper form in the deep squat involves feet pointed slightly outward, knees tracking over toes, engaged lower back, chest up, relaxed shoulders, and chin up.
- Scaling options include the Pole Squat, Seated Squat, and Seated Wall Squat to accommodate various flexibility levels.
The 10 Minute Squat Test
There are actually two version of the 10 minute squat test floating around. They are both very similar so I’ll include both below.
Version 1 – Accumulate 10 Minutes siting in a deep squat position. Note your total time.
Version 2 – Can you sit in the deep squat position for 10 minutes straight? Your score is how long you can hold the squat.
Proper Deep Squat Form
Getting comfortable in the deep squat is much easier with proper form. Most people prefer to have their feet pointed slightly outward. The as you squat you want your knees to track over your toes. Make sure to keep your lower back engaged and your chest up. Shoulders should stay back towards the hips ,but relaxed. Keep your chin up, looking down will led you to bad form.
Scaling Your Deep Squat
Scaled 1- The Pole Squat
Holding onto something sturdy in front of you. This will allowing you lower yourself gently and go only as far as you are comfortable.
Scaled 2 – The Seated Squat
Placing something underneath you at a high that giver you a comfortable stretch. You can use a wallball, chair, or a stack of weights will you to get the perfect height for yourself. Make sure to keep tension as you are squatting, not just sitting. It’s just supposed to make that lower position a little more tolerable while you settle into it.
Scaled 3 – The Seated Wall Squat
To help correct the forward tilt that often happens when you are working on getting your full squat flexibility. You can add the seated squat by doing it in front of a wall with your hands held up straight. You can start with your seat further away and move it forward as you gain flexibility.
Videos on the 10 Minute Squat Challenge & Hip Mobility
The 10 Minute Squat Test, a creation of mobility expert Kelly Starrett, serves as a wake-up call to highlight the significance of hip mobility, which often diminishes as we age. This test offers two versions to challenge and assess your flexibility. Emphasizing proper deep squat form is essential for comfort and effectiveness. For those looking to ease into the test, scaling options like the Pole Squat, Seated Squat, and Seated Wall Squat are available. By embracing this simple yet demanding challenge, you can work on hip mobility and potentially regain the flexibility of your younger years.