How to Asian Squat – 3 Exercises You Need

  1. Stand tall with your feet shoulder-width apart. You can point your toes straight ahead or slightly outward.
  2. Keeping your back straight, squat down as if you’re going to sit in a chair. Imagine pushing your hips back and bending at the knees.
  3. Descend until your thighs are parallel to the ground (or lower if you can comfortably) and your heels stay flat. If you can’t keep your heels flat at first, don’t worry! This is a common limitation and you can work on your ankle mobility.
  4. Hold for a few seconds, then press back up to starting position.

Why you should include the Asian squat:

There are several benefits to incorporating Asian squats into your workout routine:

  • Improved mobility: This squat position stretches your ankles, hips, and calves, which can improve your overall flexibility and range of motion in your lower body.
  • Stronger legs: Squatting works multiple muscle groups in your legs, including your quads, hamstrings, and glutes. This can lead to stronger, more toned legs.
  • Better balance and coordination: Squatting requires good balance and coordination to maintain proper form. Regularly practicing Asian squats can help improve these skills.
  • Functional movement: Squatting is a natural human movement that is involved in many everyday activities, such as sitting down, picking things up, and climbing stairs. By improving your squat technique, you can improve your ability to perform these activities with ease.


  • If you’re new to Asian squats, start by holding onto something for support, like a chair or wall.
  • Focus on maintaining proper form throughout the squat. Don’t let your back round or your knees cave in.
  • If you can’t squat all the way down with your heels flat at first, don’t be discouraged. There are progressions you can try, such as placing a rolled-up towel under your heels or widening your stance.
  • You can also start with assisted squats, where you hold onto something for support and don’t go all the way down.

Overall, the Asian squat is a simple but effective exercise that can offer a variety of benefits. If you’re looking for a way to improve your flexibility, strength, balance, and coordination, this squat is a great exercise to add to your routine.