Learn why the Asian squat is vital for mobility and independence. This guide covers its health benefits, why some can't squat, and safe tips for improvement.
Tags:In China, Japan, and most parts of Asia, squats are a part of daily life. While waiting for a bus, chatting, or dining, people often easily squat down to rest with their heels on the ground.
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Videos of tourists trying to imitate this squat posture have become a hot topic online. However, most people fall backward, fall sideways, or grab onto the wall for support. Movement experts say that the focus on this posture actually reflects a bigger issue: the importance of maintaining good physical activity as we age.
So, why can some people squat easily, while others struggle to stand steadily?
What are the benefits of the "Asia Squat"?
Squats are considered one of the most fundamental movements of the human body.
Professor Christopher Powers, a human movement expert at the University of Southern California, said: "Without squats, you can hardly do anything."
"Sitting on a chair, getting out of the car, using the restroom, bending down to pick things up—all of these include squatting movements."
screenshot from msn
Many people are familiar with the basic squat, a common gym exercise where you squat as if sitting until your thighs are parallel to the ground. However, the "Asian squat"—the so-called full squat—is clearly different. This pose requires your knees to be completely bent and pushed outward, feet apart, chest straight, and the back of your thighs close to your calves.
Matt Hsu, an Asian American coach who specializes in boosting mobility and strength, shared his 'Asian Squat' video on social media, attracting millions of views. He believes the name itself may be misleading.
"You'll see Africans say this is their way of squatting...... People from Eastern Europe or Slavic countries also say, 'This is our squat posture,' but in fact, this is the squat technique used by all humanity," he said.
Physical therapists say these squats require greater mobility in the hips, knees, and ankles, and involve more body parts than regular squats.
Research shows that this comprehensive stretching helps improve flexibility and mobility, reduce back pain, and maintain long-term self-care abilities.
Most people naturally enter this posture as children because their joints have greater mobility and body proportions differ. But adults losing squatting ability is not just a physiological change.
A lifestyle that relies on sitting posture for a long time—using chairs and sitting toilets—means modern people hardly need to squat, leading to a gradual decline in mobility and strength.
Powers, who studies how operational changes lead to knee movement, said, "If you don't use it, it will deteriorate."
Why are Asians more prone to squatting?
screenshot from msn
These lifestyle changes are less common in Asian regions like Japan, where meals still often require sitting down.
Hsu pointed out, "People still need to walk into the restaurant, take off their shoes, squat on tatami mats, and sit down to eat."
Certain basic daily activities also require this leg and hip strength. "In some parts of Asia, squat toilets are still used. If you go to the bathroom like this every day, it's hard to lose that ability," he said.
In an interview with the BBC, Xu even maintained a squat position for long periods, only taking short breaks occasionally. He mentioned that his family's experiences made him deeply appreciate the importance of this ability.
"My father once fell and had to call an ambulance because he could no longer stand up on his own." Despite his Asian background, Xu lost his squat ability in his twenties after sitting for long periods due to a sports injury.
"I couldn't even touch my ankles; my body was extremely stiff."
He later relearned squats through training and emphasized that it is a skill that can be developed.
How to practice the "Asian Squat"
For those who want to learn squats, Xu reminds them not to rush.
"Don't force yourself to squat all the way down at once, or you might get hurt."
It is recommended to start with assistance, such as holding a chair or a table, squatting until comfortable, then gradually deepening.
"If you practice a few times a day, after a few weeks you'll realize: 'I'm more confident and can lower down a bit.'" 」
screenshot from msn
However, whether you should relearn squats becomes more complicated as you age.
Powers pointed out, "As we age, our joints, spine, hips, and ankles all experience reduced mobility, further limiting our squat ability."
Research shows that squats of all degrees are beneficial, but for those with knee, hip, or back issues, squats should not be considered the sole goal.
Clinically, squats are adjusted based on individual body type, injury history, and goals—a complexity often overlooked online.
"Everyone has their own way of doing things; there's no single standard answer."
People with longer femurs, limited ankle mobility, or different hip joint structures, even if healthy, may find it difficult to squat down.
Some physical therapists believe that rather than whether you can squat very low, what matters more is whether you can still move independently as you age.
Currently, there is no long-term research confirming the effects of long-term daily squats.
Matt Schu stated that his goal is not perfection, but to regain the basic motor skills gradually diminished by modern life. "From my personal experience, you must be able to control your body, stand up, and resist gravity."
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Editor:Vivi G
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