Asian Squat: What Is It? What’s The Hype? Can You Do It?

The Asian Squat Phenomenon: What Is It?

You may have heard of the Asian squat, also known as the deep squat or the third world squat. It’s a sitting position that you can often see in many Asian cultures. Basically, it involves resting in a full deep squat with your heels flat on the ground and your buttocks close to the floor. It’s a unique way of squatting that requires bending your hip, knee, and ankle joints to create a 90-degree angle with your lower leg bone (tibia).

The interesting thing about the Asian squat is that it has been a part of daily life for people in Asian countries for centuries. They use it not just as a resting position but also while doing various activities like eating, reading, and even using public restrooms. Because of its cultural significance and potential health benefits, this traditional practice has attracted attention and curiosity all around the world.

Lately, you might have come across hashtags like “asian squat challenge” trending on social media platforms like TikTok and Instagram. People from different backgrounds are attempting to learn and perfect this challenging posture because they believe it offers several advantages for physical fitness and overall well-being.

But why is mastering the Asian squat so difficult? Let’s dive deeper into the factors that can impact your ability to perform this unique sitting position.

How to an Asian Squat With Proper Form

  1. Start with the right position: Stand with your feet shoulder-width apart or slightly wider. Keep your toes pointing forward.
  2. Maintain balance: As you lower into the squat, maintain a good balance by keeping your weight centered over the midline of your foot. Avoid leaning too far forward or backward.
  3. Hip and knee flexion: Bend your knees and hip joints simultaneously to lower yourself down. Aim for a 90-degree angle at the knee joint.
  4. Keep your torso upright: To maintain proper form, keep your back straight and avoid rounding or hunching forward. Engage your core muscles for stability.
  5. Heel pressure: Ensure that both heels remain firmly on the ground throughout the movement. This helps to activate the lower body muscles effectively.
  6. Feet flat on the ground: Keep both feet flat on the ground during the entire squatting motion to maximize engagement of the muscle groups in your legs and hips.

Remember, practicing proper form is crucial when performing an Asian squat to prevent unnecessary strain on joints or injury. With regular practice, you can gradually increase both flexibility and mobility in your ankles, knees, and hips to achieve a deep squat position comfortably.

What Makes The Asian Squat So Hard?

The Asian squat is a position that has gained attention and intrigue in recent years. Many people are fascinated by this unique way of sitting, but few can actually do it themselves. So, what makes the Asian squat so challenging? In this section, we will explore three key factors that contribute to the difficulty of performing an Asian squat. By understanding these hurdles, you’ll have a clearer perspective on why achieving a proper Asian squat can be such a feat. Let’s dive in and uncover the reasons behind its difficulty.

You don’t have the right limb length proportions

When it comes to nailing the Asian squat, the length of your limbs plays a critical role. But what exactly does it mean to have the “right” proportions? Essentially, it refers to how your limbs stack up against each other – specifically, your tibia (lower leg bone) and femur (upper leg bone). Those with shorter legs may face a tougher challenge when trying to sink into a deep squat, while individuals blessed with longer legs may find it easier.

Why do limb lengths matter? Well, they impact the mechanics of the squatting movement. If your tibia is comparatively longer than your femur, maintaining balance and stability in the squat position can be quite the task. On the flip side, if you have relatively long femurs and shorter tibias, achieving that coveted deep squat might come more naturally.

Here’s an important thing to keep in mind: limb length proportions are purely determined by genetics, making them unchangeable factors. But don’t let that discourage you! Even if you’ve got short stems or less-than-ideal limb length proportions, consistent practice and incorporating mobility exercises can still enhance your ability to perform an Asian squat.

You don’t have the adequate mobility

One big reason why lots of people find the Asian squat challenging is because they don’t have enough mobility. To do an Asian squat comfortably, you need to be able to move your hip, knee, and ankle joints well.

The hips play a key role in the Asian squat. You have to flex them deeply, which can be tough if your hip mobility is poor or your hip flexors are tight. And let’s not forget about the knees! They need to bend a lot without causing any pain or discomfort. If your knees don’t have good mobility, it’ll be hard to do the full range of motion for an Asian squat.

Lastly, we’ve got ankle mobility. In an Asian squat, your feet should be flat on the ground with your heels touching or almost touching. But if you’ve got stiff ankles or limited dorsiflexion, keeping those feet flat during the squat can be quite a challenge.

To get better at the Asian squat, it’s super important to work on your mobility in these areas. Regular stretching and mobility exercises can make a big difference for your hips, knees, and ankles. And don’t forget about exercises like deep squats and calf stretches – they’ll help with overall mobility too.

Improving your mobility won’t just make doing the Asian squat easier – it’ll also improve how you move overall and help prevent injuries when you’re doing other physical activities. Just remember: practice consistently and be patient as you work on getting that solid mobility for the Asian squat.

You haven’t practiced the squat enough

If you want to master the art of squatting deep in the Asian squat position, practice is absolutely essential. Just like any other skill or exercise, the more you dedicate yourself to practicing, the better you will become. So if you’re struggling with achieving a deep Asian squat, it’s likely because you simply haven’t practiced enough.

To excel at the Asian squat, you need to strengthen and stretch various muscles, particularly those in your lower body. Regularly engaging in exercises that target your calf muscles, glutes, quadriceps, and hamstrings can greatly enhance your ability to perform the Asian squat.

It’s also crucial to incorporate squats into your regular workout routine. By gradually increasing your mobility and flexibility through consistent squatting, bit by bit, you’ll be able to sink deeper into the position as your strength and confidence grow.

It’s important to emphasize that consistency is paramount when it comes to improving your Asian squat. Set aside dedicated time each day or week solely for practicing this particular movement and focus on perfecting your form and technique. Remember, practice makes perfect! With enough dedication and patience, before long you’ll find yourself breezing through a deep Asian squat effortlessly.

Is Your Ability To Do The Asian Squat Genetic?

The ability to perform the Asian squat is often a topic of discussion, and one common question that arises is whether this ability is genetic. While genetics can play a role in certain aspects of our physical abilities, such as limb length proportions and joint mobility, it’s important to remember that the Asian squat involves multiple factors.

Genetics may influence certain limb-length proportions, which can affect the ease with which someone can perform the Asian squat. For example, individuals with shorter lower legs or longer femurs may find it more challenging to achieve proper depth in the squat position. However, it’s crucial to note that genetics alone cannot determine an individual’s ability to do the Asian squat.

Another factor that affects the ability to perform the Asian squat is joint mobility. People with stiff ankles or limited hip and knee mobility may struggle to achieve the full range of motion required for a deep squat. While some individuals might have natural ankle mobility from a young age due to genetic factors or cultural practices, anyone can work on improving their joint mobility through specific exercises and stretches.

Ultimately, while genetics and natural body proportions can influence your predisposition for performing the Asian squat, they are not definitive indicators of your ability. With enough practice and focus on improving flexibility and mobility, anyone has the potential to become proficient in this unique squatting position. So don’t let genetics hold you back from exploring new movement patterns and adding variety to your fitness routine!

Can You Perform The Asian Squat?

Determining whether you can do the Asian squat is not as simple as it seems. It requires a specific level of mobility and flexibility in your hips, knees, and ankles. If you have limitations in any of these areas, achieving the deep squat position may be more challenging.

One common limitation when it comes to performing the Asian squat is having the wrong limb length proportions. Those with longer legs may struggle due to restrictions in hip and ankle mobility. Tightness or stiffness in your calf muscles or hamstrings can also make it difficult to maintain an upright posture while squatting.

Practice is another crucial factor that affects your ability to do the Asian squat. If you haven’t spent much time working on this movement, don’t expect immediate results. Regular mobility exercises and strength training can help enhance your flexibility and overall capacity for the Asian squat.

Ultimately, whether or not you can perform this exercise depends on your unique body composition, mobility levels, and practice. Listen to your body, and don’t push beyond what feels comfortable. If you’re determined to learn how to do the Asian squat, start by gradually improving your mobility and perfecting your form. With consistent effort over time, there’s a possibility that you’ll master this widely popular fitness movement.

Are There Benefits To The Asian Squat?

The Asian squat not only has cultural significance but also offers a range of health benefits. By regularly practicing this deep squatting position, you can improve your mobility, flexibility, and overall health.

  1. Improved Digestion: Squatting in the Asian squat position can help with digestion by promoting smooth movement of waste through the colon. It may also reduce bloating and constipation by opening up the colon.
  2. Increased Lower Body Strength: As you perform the Asian squat, several muscles in your lower body are engaged, including the quadriceps, hamstrings, and calves. Regular practice can lead to increased muscle strength and endurance in these areas.
  3. Better Joint Mobility: The Asian squat requires flexibility and mobility in the hips, knees, and ankles. By consistently performing this squatting position, you can improve joint mobility and reduce stiffness in these areas.
  4. Core Activation: Maintaining a deep squat engages your core muscles as they work to stabilize your body in that position. This helps strengthen your abdominal muscles and improves overall core stability.
  5. Improved Balance and Body Awareness: The Asian squat challenges your balance skills as you maintain an upright posture while holding the position. Over time, this can improve your balance control and body awareness.

Overall, incorporating the Asian squat into your fitness routine can have numerous benefits for both physical health and functional movement. Remember to start slowly if you’re new to this position and gradually increase duration over time to reap these benefits fully.

The Asian Squat vs The Slav Squat

The Asian Squat and the Slav Squat are two popular squatting positions that have gained attention in recent years. While they may appear similar at first glance, there are some key differences between the two.

1. Body Positioning: The Asian Squat involves squatting down with your feet closer together and your heels on the ground. Your torso remains upright, and you maintain a natural posture with your chest lifted.

On the other hand, the Slav Squat is characterized by a wider stance, with feet positioned wider than shoulder-width apart. In this squat, your heels may lift off the ground, and you tend to lean forward slightly.

2. Cultural Significance: The Asian Squat is deeply rooted in many Asian cultures and is considered a common resting position for daily activities such as eating, talking, or waiting. It represents comfort, relaxation, and flexibility in these cultures.

In contrast, the Slav Squat has become popularized through internet memes and cultural references but doesn’t hold specific cultural significance like the Asian Squat does.

3. Popularity: While both squats have gained attention on social media platforms like TikTok and Instagram, each has its own following. The Asian Squat trend has been embraced by many fitness enthusiasts worldwide who appreciate its benefits for improving mobility and overall health.

Conversely, the Slav Squat gained popularity due to its association with Eastern European culture and has become an internet meme phenomenon rather than a fitness practice.

In conclusion, while both squats have similarities in terms of physical positioning, their cultural significance and origins set them apart. Whether you choose to embrace the Asian Squat for its functional benefits or find humor in the Slav Squat memes is up to personal preference. Ultimately, what matters is finding a squatting position that suits your body’s needs and brings you comfort during daily activities.

Final Thoughts

In conclusion, the Asian squat is a unique and beneficial movement that has gained popularity in recent years. It offers a range of physical and cultural benefits to those who can perform it. While some individuals may find it challenging due to factors such as limb length proportions, mobility limitations, or lack of practice, it is not solely determined by genetics. With proper form and regular practice, most people can improve their ability to perform the Asian squat.

It’s important to recognize that the Asian squat is more than just a fitness trend or Instagram pose. It’s deeply rooted in Asian culture and daily life, serving as a common resting position and an essential part of activities like using traditional squat toilets. Embracing the Asian squat can help improve hip, knee, and ankle mobility while engaging multiple muscles in the lower body.

Whether you’re looking to enhance your flexibility, strengthen your core, or simply expand your movement repertoire, incorporating the Asian squat into your fitness routine can be highly beneficial. So why not give it a try? Practice regularly and gradually work towards achieving a deeper squat over time.

Remember, always listen to your body and consult with a healthcare professional before starting any new exercise routine, especially if you have any known health issues or concerns related to joint mobility.


What is the Asian squat?

The Asian squat, also known as the Asian squatting position, is a squatting technique where you lower your body into a full squat while keeping your heels flat on the ground.

What is the hype around the Asian squat?

The Asian squat has gained popularity due to its association with flexibility, mobility, and strength. It is believed to improve posture, hip mobility, and overall lower body strength.

How can I perform an Asian squat with proper form?

To perform an Asian squat with proper form, start by standing with your feet shoulder-width apart. Keep your heels flat on the ground as you lower your body down into a full squat position. Your knees should be bent, and your thighs should be parallel to the ground. Maintain a straight back and engage your core muscles.

What makes the Asian squat so hard?

There are a few factors that can make the Asian squat challenging for some individuals. These include not having the right limb length proportions, lacking adequate mobility in the hips and ankles, and not having enough practice with the squatting movement.

Is the ability to do the Asian squat genetic?

While there may be some genetic factors that contribute to an individual’s ability to perform the Asian squat, it is not solely determined by genetics. With proper training and stretching exercises, anyone can improve their mobility and ability to do the Asian squat.

Can anyone perform the Asian squat?

In general, most people should be able to perform the Asian squat with proper training and practice. However, individual variations in limb length, flexibility, and mobility may affect the ease and comfort of performing the squatting position.

Are there any benefits to the Asian squat?

Yes, there are several benefits to the Asian squat. It can improve hip mobility, strengthen the lower body, promote better digestion, enhance posture, and increase overall flexibility.

What is the difference between the Asian squat and the Slav squat?

The Asian squat and the Slav squat are both squatting positions but with slight variations. The Asian squat involves keeping the heels flat on the ground and lowering the body into a full squat position. The Slav squat, on the other hand, is a partial squat where the heels are raised off the ground and the body is lowered to a lesser extent.


In conclusion, the Asian squat is a unique and culturally significant position that has gained popularity in recent years. While it may seem simple, many people struggle to perform this squat correctly due to various factors such as limb length proportions, mobility limitations, and lack of practice.

For those who can successfully do the Asian squat, there are several benefits to be had. It can improve hip, knee, and ankle mobility, engage multiple muscles in the lower body, and even aid in digestion. Additionally, it holds cultural significance in many Asian countries where it is a common daily activity.

While some individuals may be genetically predisposed to excel at the Asian squat due to their anatomy or cultural upbringing, anyone can learn how to do it with proper form and practice. By incorporating regular mobility work and gradually increasing time spent in the deep squat position, even Westerners who have sedentary lifestyles can see improvement.

In conclusion, whether you’re looking to explore another culture’s movement traditions or simply want to improve your flexibility and strength, incorporating the Asian squat into your fitness routine can offer numerous benefits. So why not give it a try? Embrace the challenge and reap the rewards of this fascinating exercise.