Cracking The Asian Squat Benefits and Health Secrets

Studies show that the squat is one of the best exercises for improving quality of life due to its ability to recruit multiple muscle groups in a single move (Schoenfeld). There are several types of squats depending on their depth level. In this blog post, we will explore the Asian squat in detail, discussing how to perform it, Asian Squat benefits, why some people find it difficult, and its history.

What is the Asian Squat? 

The Asian squat is also known as the third-world squat or slav squat. It is a simple yet highly effective sitting position that has been ingrained in the daily lives of many Asian cultures for centuries. This squat involves lowering your body with your feet flat on the ground and your buttocks hovering just above your heels.

In the realm of physical therapy, a squat is defined as a “sitting posture with dorsiflexed ankles, a deeply flexed knee and hip.” (Kisner &Colby)

How the term “Asian squat” was coined is currently unknown. However, it is inferred that because the position is commonly seen in Asian culture, the squat became associated with it. 

Being Asian myself, I use the deep squatting position during everyday tasks. Whether we are washing our garden vegetables, wiping the floor, or simply waiting in line, the deep squat is a common resting position where we can stay for long periods.

Furthermore, several public restrooms in Asian Countries have squat toilets, such as Thailand and China. In a squat toilet, there is no toilet seat. Instead, it’s on the same level as the floor, and you get into a deep squatting position to release. The squat toilet has the same concept as the Squatty Potty: the position opens the rectum for more effortless bowel movements. 

6 Powerful Asian Squat Benefits 

Improved Flexibility

One of the most notable benefits of the Asian squat is its positive impact on flexibility. Maintaining this position requires a considerable range of motion in your ankles, knees, and hips. Regularly practicing the Asian squat can lead to increased flexibility in these areas. This improved flexibility can help prevent injuries, enhance athletic performance, and make daily movements more comfortable. It may even help with hip pain such as hip bursitis.

Strengthened Lower Body Muscles

The Asian squat engages various lower body muscles, including the quadriceps, hamstrings, calves, and glutes. By squatting regularly, you can strengthen these muscle groups, which is particularly valuable for individuals looking to build a solid foundation of lower body strength. A stronger lower body can enhance stability and balance, making it easier to perform various physical activities.

Better Posture

Squatting requires a straight back and an upright torso, promoting good posture. In our modern world, where many people spend long hours sitting at desks or hunched over screens, maintaining proper posture can be challenging. The Asian squat offers a natural and effective way to counteract poor posture habits, reducing the risk of back and spinal problems.

Improved Digestion

Squatting has been associated with improved digestion. The squatting position encourages a more natural alignment of the colon, facilitating the passage of waste through the digestive tract. Some people even use a squatting posture when using the toilet, which can lead to a more efficient and less straining experience.

Functional Mobility

The Asian squat mimics various movements necessary for daily activities. Whether you’re gardening, playing with your children, or working on tasks that require you to crouch down, having the ability to perform an Asian squat comfortably can make these activities more accessible and less strenuous. It’s a functional form of mobility that can help you move easily in your everyday life.

Pregnancy 

Squatting is a natural birthing position, and practicing the Asian squat during pregnancy can help prepare the body for childbirth. Squatting can open the pelvic outlet, potentially aiding in a smoother and more comfortable delivery.

Squatting can help strengthen the pelvic floor muscles, which is particularly important during pregnancy as the growing baby places increased pressure on the pelvic area. Strong pelvic floor muscles can assist in maintaining better bladder control and reducing the risk of urinary incontinence during and after pregnancy.

 Like everything mentioned above, the Asian squat position can also be beneficial for pregnant women, aiding in digestion, flexibility, posture, and strength. Furthermore, it can relieve lower back pain in pregnant women by promoting a more upright posture and reducing strain on the lower back.

How to Perform the Asian Squat

Performing the Asian squat might appear simple, but it demands practice and flexibility. Here’s how you can master it:

1. Positioning: Stand with your feet shoulder-width apart.
2. Squat Down: Slowly lower your body into a squat, keeping your back straight. Try to keep your heels on the ground.
3. Balance: As you squat, extend your arms forward for balance, while your buttocks should hover just above your heels. The key is to find your center of gravity.
4. Hold the Position: Stay in this position for as long as you’re comfortable. Try to increase the duration over time.
5. Stand Up: When you’re ready, stand back up by pushing through your heels and straightening your legs.

If you’re interested in incorporating the Asian Squat into your daily routine, here is how to get started:

• Practice Regularly: Like any physical activity, the Asian squat improves with practice. Begin by holding the squat for a short duration and gradually increase the time as your flexibility and strength improve.
• Warm-Up: Ensure your muscles are adequately warmed up before squatting to reduce the risk of injury. Simple leg and hip stretches can help prepare your body.
• Use Support: If you’re new to the Asian squat or lack the necessary flexibility, you can use support like a wall or a stable surface to hold onto for balance.
• Build Flexibility: Incorporate flexibility exercises into your routine, such as ankle, knee, and hip stretches. Yoga and mobility exercises can be especially beneficial.
• Listen to Your Body: If you experience pain or discomfort, stop immediately. The goal is to improve your flexibility and strength, not to push through pain.

Reasons Why You Shouldn’t Lift Weights in a Deep Squat Position

I’ve found a few articles about improving your barbell workout by lifting from a deep squatting position. I know many people have the best intentions when sharing exercise tips, and I appreciate their desire to help others achieve their fitness goals. However, not all advice you come across online is suitable for everyone, and some recommendations can potentially lead to injuries or health issues.

According to the book, “Therapeutic Exercises, Foundations and Techniques,” the proper way to perform a deep squat with weights: 

1. bilateral stance with feet a comfortable distance apart 
2. flex hips and knees as you go down into a squat 
3. Keep the body weight distributed posteriorly (to the back) through the heels 
4. Be sure to keep the lower legs as vertical as possible to the floor so the knees do not move past the toes 

When you are in the Asian squat position and lifting weights, there is too much pressure on the knee joint to stand up and return to a sitting position. The repetition and load can lead to wear and tear of the knee joints and early onset of arthritis. 

Instead of barbell exercises in a deep squatting position, practice isometric exercises (a form of exercise in which a muscle contracts and produces a force without changing the length of the muscle or joint motion). 

An example of an isometric exercise for the Asian Squat is:

1. slowly lower your body in a deep squatting position with a 45 lbs. weight
2. hold the position for 1 minute with the weight 
   • several factors are happening in this one-minute hold: engaging the core, balancing using ankle dorsiflexion, strengthening the thigh muscles 
3. slowly return to a standing position 

Why Some People Struggle to Maintain the Asian Squat Position? 

Maintaining the Asian squat position can be challenging for many individuals, especially those from Western cultures. Several factors contribute to the difficulty some people experience in maintaining this posture:

1. Lifestyle Differences: In many Western cultures, sitting in chairs is the norm, while the Asian squat is a common sitting position in many Asian countries. Over time, sitting in chairs can decrease flexibility and mobility in the hips, knees, and ankles, making it more challenging to perform the Asian squat comfortably.
2. Ankle Mobility: Adequate ankle mobility is essential to keep your heels on the ground during the squat. More specifically, it would be best to have an adequate ankle dorsiflexion range. Some people believe Westerners have limited ankle dorsiflexion range due to their custom of wearing shoes with raised heels. 
3. Knee and Hip Flexibility: Infrequent squatting or a lack of daily activities that promote knee and hip flexibility can contribute to stiffness in these joints. Limited hip and knee flexion can hinder the ability to squat deeply and comfortably.
4. Weak Core: The Asian squat requires the engagement of the core muscles to maintain an upright position. A weak core can lead to difficulty staying balanced and comfortable in the squat.
5. Body Proportions: An individual’s body proportions can affect their ability to maintain the Asian squat position. Some people may have longer or shorter legs or different joint structures, impacting their squatting ability.
6. Age: As people age, their flexibility and mobility can decrease, making the Asian squat more challenging. Regular physical activity and flexibility training can help mitigate these effects.
7. Lack of Practice: There is no such thing as the “Asian squat genetics.” Asian people can do a deep squat because the position is ingrained in their lifestyle. In other words, they had lots of practice! Those who have never attempted the squat may find it challenging initially. 

The Takeaway 

The Asian squat is a simple yet powerful posture that offers a range of surprising health benefits. Whether you want to enhance your flexibility, strengthen your lower body, improve your posture, or connect with different cultures, incorporating the Asian squat into your daily routine can be a valuable addition to your overall well-being. Start with patience and gradually work towards mastering this pose, and you’ll soon discover the numerous advantages it can bring to your life.

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References 

1. Nasir A, Korejo R, Noorani KJ. Child birth in squatting position. J Pak Med Assoc. 2007 Jan;57(1):19-22. PMID: 17319414.
2. Endo Y, Miura M, Sakamoto M. The relationship between the deep squat movement and the hip, knee and ankle range of motion and muscle strength. J Phys Ther Sci. 2020 Jun;32(6):391-394. doi: 10.1589/jpts.32.391. Epub 2020 Jun 2. PMID: 32581431; PMCID: PMC7276781.
3. Kim SH, Kwon OY, Park KN, Jeon IC, Weon JH. Lower extremity strength and the range of motion in relation to squat depth. J Hum Kinet. 2015 Apr 7;45:59-69. doi: 10.1515/hukin-2015-0007. PMID: 25964810; PMCID: PMC4415844.
4. Schoenfeld BJ. Squatting kinematics and kinetics and their application to exercise performance. J Strength Cond Res. 2010 Dec;24(12):3497-506. doi: 10.1519/JSC.0b013e3181bac2d7. PMID: 20182386.
5. Kisner, C., & Colby, L. A. (2013). Therapeutic exercise: Foundations and techniques (6th ed.). F.A. Davis.