Asian Squats: Benefits, How-To, and Cons

Squats are often included in a fitness regime because they strengthen the core muscles as well as the lower body. They also improve posture and flexibility. Although there are many variations of squats, one type that is popular is the Asian squat. It is basically a deep squatting position in which the soles of the person doing it are flat on the floor. In India and many Asian countries, deep squatting is not just an exercise. People often rest, eat or play in a squatting position. Obviously, it’s easy for most people, but not everyone can do the Asian squat. But you can try the Asian squat to strengthen your legs and get more health benefits.

What are Asian squats?

Asian squats involve deep squatting, with the hips lower than the knees and the heels flat on the floor. The pose, in which the hamstrings often touch the calves, represents a common resting posture in many Asian cultures, says fitness expert Varun Rattan. It is also known as Malasana in yoga.

How are Asian squats different from regular squats?

In the case of regular squats, the hips are parallel to the ground. On the other hand, the hips are lower than the knees in Asian squats. So, the main difference is in the squat depth.

How do Asian squats help strengthen legs?

Their wide range of motion engages various leg muscles, including the glutes, quadriceps, calves and hip stabilizers. They improve flexibility and can effectively help in pain management when performed with proper form, says an expert. But it is important to consult a doctor if you have leg pain and want to do Asian squats.

What are the health benefits of Asian squats?

Asian squats are not only good for the legs, but offer many more benefits. Here are some of them:

Also read

• Improve posture
• Help with tight calves
• Reduce stress on bones and joints

But people with knee, hip or ankle injuries, as well as pregnant women, should consult a doctor before trying Asian squats because of potential joint stress.

How to do Asian squats?

Mistakes people make when doing the Asian squat include rounding their back, lifting their heels, and collapsing their knees inward. Focus on proper form and gradually increase the depth as your comfort improves, Rattan suggests.

Here’s how to do the Asian squat:

• Begin by standing comfortably.
• Lower yourself into a deep squat with heels flat on the floor.
• Maintain a straight chest and avoid rounding your back.
• Hold for a few seconds before standing back up, then repeat for desired repetitions.

If you’ve never done an Asian squat before, you can try standing up straight against a wall.

• Place your back against the wall and the back of your heel five to six inches from the wall.
• Place your hands against the wall to support yourself. Keep your body perpendicular to the floor, with your feet shoulder-width apart.
• As you feel your balance with your hands on the wall, slowly move into a squat position. Stop if you feel pain in your calves or ankles.

Why can’t I do the Asian squat?

Not all people can perform the Asian squat due to balance or stability issues. A 2009 study published in the Journal of Physical Therapy Science found that ankle dorsiflexion flexibility and body weight were significantly correlated with the ability to maintain a deep squatting position.

Asian squats require more ankle and hip mobility, making them more challenging, Rattan shares.

Although it may sound challenging, if you don’t have knee problems you should try the Asian squat!