Cover Unlock the science behind the Asian squat and see how this simple posture can build strength, mobility and balance over time. (Photo: T Bradford / Getty Images)
Unlock the science behind the Asian squat and see how this simple posture can build strength, mobility and balance over time. (Photo: T Bradford / Getty Images)
1 / 1
The Asian squat may seem simple, but science shows it can build strength, balance and flexibility in daily movement
The “Asian squat” is a resting position many people in parts of Asia adopt casually while waiting or eating. In much of the West, it tends to be treated as a curiosity or even a challenge, partly because it looks deceptively simple: feet flat on the floor, hips dropped all the way down, torso upright. Yet the ability to stay there comfortably for any length of time requires a mix of joint mobility, muscle strength and balance that modern sedentary lifestyles often erode. Far from being just a cultural habit, this deep resting posture offers insight into how our bodies are built to move, and what happens when we stop asking them to.
Read more: 6 must-read books about longevity for healthier views on ageing and living
What is the Asian squat?
Above Learn how the Asian squat, a deep, flat-footed posture, engages balance, flexibility and core control. (Photo: Krakenimages.com / Freepik)
Learn how the Asian squat, a deep, flat-footed posture, engages balance, flexibility and core control. (Photo: Krakenimages.com / Freepik)
1 / 1
The Asian squat is essentially a deep, flat-footed squat with the hips below knee level and the heels fully on the ground. Unlike a gym squat, which focuses on controlled repetitions and load-bearing, this position is typically held as a static rest. It relies on ankle dorsiflexion, open hip joints and a stable core to maintain balance. Many children adopt it naturally, and in places where sitting furniture is less central to daily life, people often retain the mobility to do it well into adulthood.
Why can’t everyone do the Asian squat?
The main obstacle is limited ankle mobility, according to a 2009 Japanese study in the Journal of Physical Therapy Science. Ankle dorsiflexion, which involves decreasing the angle between the top of the foot and the shin, pulls the toes upward toward the body and may throw off one’s balance. Years of sitting in chairs can shorten the Achilles tendon and tighten the calves, making it difficult to keep the heels down. Hip joint stiffness and weak glute or core muscles also play a role.
The ability to balance in this position requires neuromuscular coordination that tends to decline without practice. Anatomical variations in hip socket shape can make the pose easier or harder, but for most people, it is primarily a question of mobility and strength rather than bone structure.
What are the benefits of the Asian squat?
Above Unlike a gym squat, which focuses on controlled repetitions and load-bearing, the Asian squat is typically held as a static rest. (Photo: Katemangostar / Freepik)
Unlike a gym squat, which focuses on controlled repetitions and load-bearing, the Asian squat is typically held as a static rest. (Photo: Katemangostar / Freepik)
1 / 1
Holding the Asian squat places the body in a position of deep hip flexion with the spine naturally aligned, which can offer several measurable benefits. Because the heels remain on the ground, the ankles move through their full range of dorsiflexion, gradually improving flexibility in the Achilles tendon and calf muscles. This mobility is essential for stable walking, running and climbing. The knees are also taken through a full flexion range, which can help maintain cartilage health by encouraging circulation of synovial fluid, the substance that lubricates joints.
From a muscular perspective, the Asian squat engages the glutes, quadriceps and hamstrings in an isometric hold. These muscles stay active without movement, which can improve endurance and stability around the hips and knees.
Additionally, a 2024 study published in the Journal of Medicinal and Pharmaceutical Chemistry Research found that Asian squat training for eight weeks improves the vertical jump height in sedentary adult males. The African Journal of Biomedical Research also notes that doing Asian squat exercises three times a week for eight weeks improves gait speed.
The position recruits the deep core muscles to maintain balance and an upright torso, offering low-intensity training for postural control. Over time, these small but sustained muscular efforts can contribute to better balance and coordination in everyday movement.
Adopting this posture can relieve load on the lumbar spine by shifting weight to the lower body. This redistribution can reduce pressure on the intervertebral discs, which may help alleviate mild lower back discomfort caused by prolonged sitting. Regularly using the Asian squat as a resting posture can break up sedentary behaviour, promoting brief bouts of muscle activation that support metabolic health. Although more research is still emerging, these effects are consistent with what is known about the benefits of the deep squat position more broadly.
While the Asian squat is not a cure-all, it offers a simple way to restore movement patterns that modern routines often neglect. Its combination of joint mobility, muscular engagement and spinal alignment makes it a useful counterpoint to long hours spent sitting. Incorporating the position gradually can help build strength and flexibility without equipment or formal training. Seen less as a cultural novelty and more as a natural movement, the deep squat shows how small, everyday habits can support the body’s ability to move well over time.
NOW READ
Why is everybody talking about fascia? The science behind the wellness trend
15 honest books on the complexities of women's health and wellness
8 Asian sleep practices and habits for better rest and wellness
Chonx Tibajia is a senior editor at Tatler Asia’s T-Labs team, where she writes widely on lifestyle subjects including beauty, style, entertainment and travel. She has a long career in journalism, including roles as a columnist at The Philippine Star, and is the founder of the creative platform Pineappleversed. Beyond Tatler, her bylines appear in regional lifestyle and business publications, showcasing a broad portfolio that spans beauty trends, travel guides and culture pieces.
