Pilates Movement of the Day: Deep Squat on a Yoga Block

Focused and balanced, he holds a deep squat, raising one foot on a block to open the hips.

If you want to improve your Pilates practice, one of the best places to start is by freeing up the pelvis. When the pelvis is restricted, it affects everything from spinal alignment to hip mobility, and it can limit your ability to find that ease and flow in the movements. The deep squat is a brilliant way to work on releasing the pelvis, and using a yoga block under one foot adds a whole new dimension.

By raising one foot, we create an asymmetrical position that encourages the pelvis to shift, adjust, and open in ways it may not be used to. This subtle change challenges the stabilising muscles, encourages the hip joints to explore a greater range of motion, and helps release long-held tension. It also gives you a chance to work on diaphragmatic breathing in a deep position, supporting better connection to your centre.

Benefits of the Deep Squat on a Yoga Block

• Encourages pelvic release and mobility

• Improves hip capsule range and freedom of movement

• Strengthens and lengthens supporting muscles of the hips, spine, and ankles

• Promotes healthy pelvic floor tone

• Builds confidence in deep, functional positions

• Supports a smoother, more effortless execution of Pilates repertoire

When your pelvis moves freely, everything else in Pilates becomes easier. You’ll find deeper connections in movements like Spine Stretch Forward, more release in your Roll Downs, and greater stability in exercises that challenge balance.

If you’d like to explore this and other ways to release and prepare your body for the best possible Pilates experience, join me for my upcoming workshop where we’ll be looking at a wide range of exercises to improve mobility, stability, and overall movement quality.

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