Asian Squat: The Right Technique, Benefits, Muscle Worked

Asian squat simply it’s a “deep squat”, you can perform it by lowering your body until your chest is between your knees, and your toes point outward.

The Asian Squat is a movement practiced by many in Asian and even some African countries while sitting without a chair. This movement is deeply rooted in the cultures of these people, accompanying them in daily activities like washing clothes, eating, or sometimes just for taking a break.

While this may be challenging for many, but the difference lies in practicing and getting used to it, because it’s a routine for Asians.

Asian squat become a part of modern fitness and a crucial exercise for yoga enthusiasts and stretch routines, the benefits of the deep squat are beyond imagination.

Let’s dive into everything about it in this post!

What Is a Asian Squat ?

The Asian squat is a very low sitting position, similar to a toilet squat in the jungles (funny), where Asians sit in this way for long periods without feeling knee pain or back pain.

When you see someone doing the Asian squat, the first thing you notice is the flexibility of the muscles, especially the thigh and leg muscles in general.

In the squatting position, the thigh muscles are close to the muscles in the back of the leg, and your knees are bent to the maximum degree.

In past centuries, Asians relied on the Asian squat in their daily lives because most of their activities were done directly on the ground, such as washing, cooking, handicrafts, eating, fishing, etc. During that era, chairs were not readily available, so the deep squat was a better, practical, and efficient alternative.

Consequently, the generations inherited this muscle flexibility, making it rare to find someone from Asian countries who cannot perform the Asian squat.

In contrast, most inhabitants of the United States may struggle with it due to their muscles not being accustomed to this type of exercise.

How To Do Asian Squat?

Here’s the right technique, as we all know, performing the Asian squat can be challenging, especially for those not accustomed to it. Here’s a step-by-step guide, designed for someone who may struggle with a single Asian squat:

This Video will show exactly how to progress Asian squat

Step 1: Preparation

Start by finding a clear, flat surface. Stand with your feet slightly wider than hip-width apart. Allow your toes to turn outward slightly.

Step 2: Gradual Descent

Hold onto a sturdy support like a door frame or counter top for balance. Begin lowering your body gradually by bending your knees, ensuring they track over your toes. Aim for a comfortable depth, even if it’s just a few inches at first.

Step 3: Focus on Heels

Keep your heels on the ground and distribute your weight evenly across both feet. This helps maintain stability and engages the muscles properly.

Step 4: Improve Flexibility

If your heels lift off the ground, it indicates limited ankle flexibility. Work on ankle mobility by incorporating gentle stretches and exercises into your routine.

Step 5: Use Props

Place a block or a rolled-up towel under your heels if needed. This provides additional support and can make the squat more accessible.

Step 6: Gradual Progress

Practice regularly, gradually trying to sink lower into the squat. As your flexibility improves, you can reduce reliance on external support.

Step 7: Be Patient

Building the strength and flexibility required for the Asian squat takes time. Be patient, and don’t force yourself into uncomfortable positions.

Step 8: Consistent Practice

Consistency is key. Include ankle and hip mobility exercises in your routine, and practice the deep squat regularly to see improvement over time.

Asian Squat Muscle Worked

I find that the Asian squat isn’t much different from the Hindu squat in terms of targeting muscles. Both exercises focus on the same muscles, but the Adeep squat targets the adductors more. This is because it involves pointing the knees and toes outward, allowing for a wider range of motion during the descent.

• Quadriceps: Front thigh muscles are engaged during the Asian squat.

• Hip Flexors: Hip flexors are stretched and engaged during descent.

• Adductors: Inner thigh muscles are involved by keeping knees aligned.

• Core Muscles: Core is contracted for stability.

• Hamstrings: Back thigh muscles are activated for stability.

• Gluteus Maximus: Buttocks are squeezed at the top of the squat.

• Calves : Calves are engaged with a flat foot position.

• Erector Spinae: Lower back muscles support the spine.

• Ankle Flexors: Ankle mobility engages ankle flexors.

Asian Squat Mistakes

Correct these four mistakes, and you won’t encounter problems while doing Asian squats.

Lifting the Heels:

Allowing the heels to lift off the ground reduces stability and proper muscle engagement.

Keeping the heels flat on the ground is one of the secrets of Asian squats. Try to keep your feet flat on the ground steadily, and you should feel inside you that your feet are supporting you well.

Knees Collapsing Inward:

Knees should align with toes to avoid unnecessary stress on the joints.

Forward Leaning Torso:

Maintaining an upright posture is crucial; leaning forward can strain the lower back.

Incomplete Range of Motion:

Failing to reach the full depth limits the effectiveness of the exercise and hinders flexibility gains.

Benefits Of Asian Squat

There are several studies confirming the effectiveness of squats in improving mobility, muscle flexibility, and relieving muscle stiffness, especially Asian squats, making them highly beneficial for you.

The Difference Between Asian Squat And Regular Squat

Based on my experience with both movements, I found that the main difference between the regular squats we do in the gym and Asian squats lies in the depth.

During an Asian squat, you go deeper until your buttocks touch your heels. So, Asian squats tend to be more of a stretching exercise that improves mobility and flexibility and engages various muscles.

On the other hand, regular squats lean towards being a strength exercise, as they keep the thigh muscles under significant pressure throughout the movement, and the muscles don’t fully stretch.

Why You Can’t Squat Like Asians ?

Simply and as an example, Asians until today they still rely on the traditional squat toilet in their daily lives.

So Asians squat at least once every day, and they have been accustomed to it since birth, it’s a natural thing for them.

In contrast, in some countries like the United States, it’s rare for us to squat, even for tasks like picking something up from the ground.

Even in the restroom, we sit on a chair, where our knees are bent at a 90-degree angle, that’s something our muscles have become accustomed to.

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