By Nathan Amado, MovNat Master Trainer

The Bent Sit to Deep Squat Get Up will not only help you stand up from a seated position quickly without needing to use your hands, it will also help you improve your strength and mobility as well.


Many people find this movement difficult simply because of how they’re built (e.g. bone structure & hip anatomy) or because of mobility and/or strength restrictions. By practicing the progressions in the video below, you’ll gain access to this helpful Get Up so you can rise from the floor with ease and build a more capable body every time you do.

Let’s go over the basic techniques and progressions to master this movement.


  • Get comfortable in the Bent Sit and Deep Squat positions before you practice the transition
  • Bring your heels as close to your bottom as you can
  • Use your hands for assistance, if necessary
  • Exhale as you reach forward between your knees to make the transition
  • Hold onto a post or a light weight to help you make the transition
  • Elevate your hips by sitting on a low box or chair
  • Add a rocking movement a a little momentum

Note: if you struggle with these positions or transitions, check out our upcoming MovNat Mobility e-course, which will help you get comfortable and more capable in these movements. More info coming soon in our email newsletter.

About the Author

Nate Amado, founder of Original Human Movement, is a Human Movement, Primal Nutrition, and Natural Lifestyle Specialist.

He helps people move freely, eat primally, and live naturally so they can perform at their peak daily.

He’s a MovNat Master Trainer (Level 3, Aquatics, and Combatives Certified) and Online Coach, a Primal Health Coach, a Brazilian Jiu Jitsu Purple Belt & Coach, Gracie Combatives Belt Certified, and a Scout of The Human Path, while currently working to become a MeatRx Carnivore Coach and Gracie Jiu Jitsu Instructor.

In his practice he also integrates what he’s learned from years of studying and practicing Art Du Déplacement/Parkour, the Wim Hof Method, Nutritious Movement, Gracie Combatives, Invisible & Hidden Jiu Jitsu, Wrestling, Muy Thai, Boxing, MMA, Capoeira, Qi Gong/Tai Chi, Meditation, and much more.

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