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From Roye Gold,
movement coach to 20,000+ students...

Get your deep squat back in 28 days. Heels down. Up without your hands.

2 to 10 minutes a day, in short sits. No gym, no equipment, no fitness background needed.

Get Squat 10 · $21One-time payment

Roye Gold in numbers

2M+Followers
20,000+Students coached
15+Years teaching

Isabelle B., The Movement member

"Able to stay comfortably in a squat for 5, then 10, then 30 minutes."

04 FLOOR
03 SHIFT

Squat 10

Start today for $21

Get instant accessSecure checkout by Stripe

One-time payment

  • 7 moves from Roye's own routines, from resting squat to pistol squat
  • 14 videos, incl. shrimp and pistol squat filmed at every level (V1–V4)
  • A 5-minute check that sets your level: supported, resting or free
  • 28-day plan with a built-in squat timer and weekly retests
  • BONUSFix-it guide for heels lifting, falling back, knee and hip
  • BONUSRoye's 80-second squat talk + 3 full routine videos

Your $21 counts toward membership. Use code SQUAT21 when you join The Movement and it comes off your first payment.

30-second check

Squat down now. Can you...

Tick the ones you can do.

Couldn't tick them all? That's normal for adults who sit most of the day, and it's what Squat 10 is built for. Level 1 starts holding a door frame.

Start at my level · $21One-time payment
Heels down in 2 weeks

"In the first week I couldn't touch the ground with my heels, after two weeks I could do it after a few warm up rounds and now I can straight go down to the floor without warming up."

Alexander I.

Where the squat comes from

Before chairs, this is how people rested

Every toddler drops into a deep squat to play, without being taught. It's how humans reach the ground, rest and get back up.

"The squat is not what you think it is. It's not an exercise. It's a movement."
Roye Gold

Hadza hunter-gatherers in Tanzania rest about as many hours a day as office workers. But roughly 30% of that rest is spent squatting or kneeling, not in chairs, and their legs keep working while they rest.

Raichlen, Pontzer et al., PNAS, 2020. 28 adults, 8 days of thigh sensors.

Get my squat back · $212 minutes is enough for Day 1

What changed

Chairs started doing the squatting for us

Desk, car, couch, dinner table. A whole day can pass without one minute at the bottom of a squat. Joints and muscles adapt to the positions you spend time in, so a position you skip for years gets harder to reach.

That's why your heels lift, you tip backward, and you reach for the wall to stand up.

"There is no one size fits all."
Roye Gold, on why every body's squat looks different

Hips are built differently. Squat 10 helps you find your squat first, then spend time in it every day.

Squatting without thinking

"I challenged my son to the challenge, and it was one of the BEST MOMENTS we have shared... 15 mins later, I unconsciously sat in a squat to have my drink and banana bread."

Aj H.
Find my squat · $21One-time payment

Why it matters

Getting down and up is a health number

Sit on the floor and stand back up, scored 0–10 by how much help you need. Risk of death compared with the best scorers (8–10).

Score 8–101×
Below 82–5×
Score 0–35–6×

Every point better went with 21% lower mortality.

Brito, Araújo et al., European Journal of Preventive Cardiology, 2012. 2,002 adults aged 51–80, about 6 years of follow-up. An association, not proof that squatting adds years.

Gym squats build strength in seconds under load. They don't teach you to rest at the bottom with heels flat. That's a different skill, and it comes back with daily time in the position.

Gym lifter, humbled

"I can barbell squat my own body weight in the gym but with these I could feel individual muscles struggling."

Daniel P.
Start rebuilding it today · $21
Roye Gold in a deep squat

Your coach

Roye Gold

15+ years teaching movement, more than 20,000 students, and a movement advisor to American Ninja Warrior athletes. Former competitive swimmer.

The deep squat is one of the first positions he gives every student, from desk workers to pro athletes.

"Choose the variation you can do with quality. I don't care about difficulty, only quality."
Learn the squat from Roye · $21One-time payment

Inside Squat 10

Seven moves. One 28-day plan.

From Roye's own daily routines, in the order you do them. Each one has his video, clear steps, what to avoid and three levels.

01

Heel to toe

Move your weight over the whole foot. It's what keeps your heels down at the bottom.

02

Resting squat

Legs soft, heels flat, feet at the angle that fits your hips. Your daily minutes go here.

03

Weight shifts

Side to side, knees in and out, all while staying low. Rest turns into control.

04

Squat to floor

Down to the floor and back, fingertips first. "Work with sound. Try to be as silent as possible."

05

Single-leg stand

Knee steady over the foot on one leg. The prep for everything one-legged.

06

Shrimp squat V1–V4

Single-leg control in four filmed levels, weaker side first. "The weak side is the real you."

07

Pistol squat V1–V4

From a box to the full pistol, four filmed levels. The long-term goal.

Get all 7 moves · $21With Roye's videos and the 28-day plan

Members, in their own words

What changed for them

5 to 30 minutes

"Able to stay comfortably in a squat for 5, then 10, then 30 minutes."

Isabelle B.
Heels down

"In the first week I couldn't touch the ground with my heels, after two weeks I could do it after a few warm up rounds..."

Alexander I.
First pistol squat

"First time attempting full pistol squats without any assistance… 1 month ago I was working with the box slow and controlled, it definitely paid off!"

Natalie K.
Shrimp squats

"Shrimp squats 6 reps 5 sets with quality and control."

Spyros K.

Members of Roye's programs, quoted as written. Some trained other movements alongside the squat. Results vary.

I want results like these · $21One-time payment

Watch Roye

Three of his squat routines

Every move in Squat 10 comes from these. Tap for sound.

His go-to routineHeel to toe, weight shifts, forward slides
Shifting routineDiagonal wave, knees forward, in and out
Floor routineSit to squat, one-leg gate, head to floor
Learn them with Roye · $21

How it works

Short sits, every day

  1. Pay once and open the guide. It opens in your browser, on phone or computer, and the PDF lands in your email.
  2. Take the 5-minute check. It sets your level and your daily minutes.
  3. Collect your minutes. Squat while the kettle boils, on a call, watching TV. The timer adds it up.
  4. Retest every 7 days. A 1.9 cm gain on the knee-to-wall test is real change.

You need: some floor, a door frame to hold, and bare feet.

Start Day 1 today · $21One-time payment

Who it's for

Squat 10 is for you if...

Not yet if you're being treated for a hip, knee or ankle injury right now. Get your clinician's OK first.

That's me · Get Squat 10 · $21Level 1 starts holding a door frame
02 REST
04 FLOOR

Squat 10

$21one-time
Get instant accessSecure checkout by Stripe
  • 7 moves, 14 videos, 3 starting levels
  • 28-day plan, squat timer and weekly retests
  • BONUSFix-it guide + Roye's routine videos
  • BONUS$21 credit toward The Movement membership

Questions

Before you start

My heels won't touch the floor. Is this for me?

Yes, that's where most people start. Level 1 has you hold a door frame and turn your feet out until your heels stay down. A folded towel under the heels is fine at first.

Will deep squats hurt my knees?

For healthy knees, research reviews haven't found deep squats to raise injury risk (Hartmann et al., Sports Medicine, 2013). The plan starts supported and tells you when to stop. If you're being treated for a knee injury, check with your clinician first.

I already squat in the gym. Will this be too easy?

Lifting is seconds under load. This is minutes of relaxed time at the bottom with heels flat, and Level 3 adds single-leg shrimp squats. Most lifters find it humbling.

How long does it take each day?

2 to 10 minutes depending on your level, in short sits through the day.

How do I get it?

The guide opens in your browser, on phone or computer. You also get the full guide as a PDF in your email within a few minutes.

Is it a subscription?

No. You pay $21 once.

Get Squat 10 · $21One-time payment

Get down. Rest. Get up.

Your squat is still in there. Day 1 takes 2 minutes.

Start today · $21One-time payment