When we think about lower-body workouts, the first thing that usually pops into our heads is the classic squat. But if you’ve never tried the Asian squat, you’re missing out on a seriously powerful move that’s been around for generations — especially in countries like India, China, Thailand, and Japan, where it’s part of daily life.
From sitting in long conversations to waiting for a bus or even cooking meals, this deep squat position is more than just a resting pose — it’s a natural, functional movement that builds strength, flexibility, and mobility.
So, if you’re on the lookout for a bodyweight exercise that can tone your legs, improve balance, and even help with digestion and posture, this one deserves a place in your fitness routine.
Let’s dive deep (pun intended) into everything you need to know about Asian squats, including benefits, how to do them right, and how they compare to regular squats.
What Is the Asian Squat?
The Asian squat (sometimes called the deep squat or “third-world squat”) is when you lower your body until your hamstrings touch your calves, heels flat on the floor, and your butt hovers just above the ground. No chairs, no benches, just pure lower body strength and mobility.
Unlike the western “resting squat” that often has heels lifted or relies on a chair, the Asian squat keeps your feet planted and forces your body to stay balanced and engaged.
Why It’s More Than Just a Stretch
At first glance, the Asian squat might just look like a resting posture. But the truth is, staying in that position requires full engagement of your quads, glutes, hamstrings, calves, and core muscles. And it’s also fantastic for your hips, knees, and ankles.
Plus, doing it regularly can:
- Improve mobility in your hip and ankle joints
- Strengthen your lower body without weights
- Help with digestion and bowel movement when practiced mindfully
- Improve your balance and body control
- Correct poor posture and reduce lower back pressure
Benefits of Doing Asian Squats
1. Stronger Legs and Glutes
Staying low in this position lights up your thighs and butt muscles. It works all the muscles a regular squat does — just with greater range and control.
2. Better Ankle and Hip Mobility
Most people have tight hips or stiff ankles due to sedentary lifestyles. The Asian squat forces both areas to open up naturally, which can prevent injuries and improve overall performance in other exercises.
3. Improved Balance and Posture
Balancing in the deep squat helps you build stabilizer muscles and challenges your coordination. It naturally encourages a straighter spine and improved posture over time.
4. Functional Everyday Movement
From lifting heavy grocery bags to playing with your kids on the floor, the movement mimics real-life actions. It trains your body for practical, everyday tasks.
5. Digestive Health and Relaxation
This might sound odd, but many cultures use the squat position for eating, meditating, or even going to the bathroom because it helps with bowel movement and keeps your pelvic area relaxed.
How to Do the Asian Squat Correctly
Don’t be fooled — it might look easy, but getting into a full Asian squat takes some getting used to.
Step-by-Step Guide:
- Stand with your feet shoulder-width apart or slightly wider
- Keep your feet flat — toes slightly pointed outward
- Slowly lower your hips toward the ground while bending your knees
- Go as low as you can while keeping your heels flat
- Let your thighs rest against your calves — hands in front or clasped for balance
- Keep your chest lifted and your back straight
- Hold the position for 30 seconds to a few minutes
Tips:
- Don’t worry if you can’t go all the way down on day one — flexibility takes time
- Use a wall or support to help with balance initially
- Keep your knees tracking in line with your toes
Can’t Do It Yet? Here’s How to Work Up to It
Not everyone can drop into an Asian squat right away. That’s okay! Here are a few ways to build the strength and flexibility needed:
1. Wall Squats
Stand with your back against a wall, lower into a squat, and hold. This helps build thigh strength and improves control.
2. Ankle Mobility Drills
Do ankle circles, calf stretches, and wall lean stretches to increase flexibility.
3. Assisted Deep Squat Holds
Hold onto a door frame or TRX straps and ease yourself into the deep squat. Gradually reduce your reliance on support.
4. Hip Openers
Yoga poses like Garland Pose (Malasana) or Pigeon Pose help open the hips and make deep squatting easier.
Asian Squats vs Regular Squats
| Feature | Asian Squat | Regular Squat |
| Range of Motion | Deepest squat — full ROM | Usually thighs parallel to floor |
| Feet Position | Flat on floor | Heels may lift for some people |
| Targeted Muscles | Glutes, quads, hamstrings, calves | Same, but less emphasis on calves |
| Balance Required | High | Moderate |
| Best For | Flexibility + strength + posture | Strength + muscle building |
The takeaway:
You don’t have to pick one. Use both! Asian squats improve mobility and function, while regular squats are better for strength and muscle mass when weighted.
How Often Should You Do Asian Squats?
There’s no hard rule — but adding just 5–10 minutes a day can make a huge difference over time. You can use it as:
- A warm-up or cooldown
- A posture break during long desk work
- A bodyweight strength move on rest days
- A mobility tool while watching TV or reading
Add Variety: Asian Squat Variations
Once you’re comfortable in the standard position, challenge yourself with these:
1. Asian Squat Hold with Arm Reach
Hold the squat and extend both arms forward or overhead — great for posture and core.
2. Squat-to-Stand Stretch
Use it dynamically — squat down, then slowly stand back up. Great as a mobility drill.
3. Heel Raises in Asian Squat
While holding the position, raise your heels slowly and lower. This will challenge your calves and balance.
Final Thoughts
The Asian squat is more than just a cultural posture — it’s a full-body exercise that builds lower-body strength, improves mobility, and enhances your functional movement.
Whether you’re a beginner or a seasoned fitness buff, including this deep squat in your routine can bring incredible benefits. You don’t need a gym, fancy equipment, or even much time. Just drop it low, breathe deeply, and feel your body grow stronger from the ground up.
So next time you’re scrolling on your phone or watching a show — ditch the chair and squat like your ancestors did. Your legs (and your back) will thank you!
