Asian Squat: How to Do the Deep Resting Squat, Benefits & Progression
A complete guide to the Asian squat (deep resting squat): what it is, why many Westerners struggle, its mobility benefits, and a step-by-step progression.
The Asian squat (also called the third-world squat, primal squat, or deep resting squat) is a full-depth squat in which you sit with your hips below your knees and your heels flat on the floor, holding the position comfortably to rest. It's a natural human resting posture that builds hip and ankle mobility, aids digestion, and improves posture — yet many adults in the West can't reach it without falling backward, usually due to stiff ankles, tight hips, and a lifetime of chairs and supportive footwear.
What Is the Asian Squat?
The Asian squat is a deep, full-depth squat used as a resting position rather than an exercise rep. You lower all the way down until your hamstrings rest near your calves, keep both heels planted flat, and stay relaxed — often for minutes at a time. In many parts of Asia, Africa, and the Middle East it's an everyday posture for waiting, eating, cooking, and using floor-level toilets.
Unlike a gym squat, the goal isn't load or repetitions. It's the ability to sit comfortably at the bottom with a neutral spine, heels down, and no strain. That requires deep ankle dorsiflexion and hip flexion most chair-bound bodies have lost.
Muscles & Joints Involved
| Muscle / Joint | Role in the position |
|---|---|
| Ankle (dorsiflexion) | Lets the shin travel forward over the foot so heels stay down |
| Hips (flexion + external rotation) | Allow the pelvis to drop between the thighs |
| Glutes | Lengthen and control the descent into the bottom |
| Hamstrings & calves | Must release tension to allow full depth |
| Adductors (inner thigh) | Stabilize the knees and keep them tracking over the toes |
| Core & spine erectors | Keep the torso upright and the back neutral at the bottom |
The Asian squat is less about strength and more about mobility and joint range — especially ankle dorsiflexion and hip flexion working together.
Why It's Hard for Some People
Most Westerners struggle for a few interlocking reasons:
- Limited ankle dorsiflexion — if the shin can't move forward over the foot, the heels lift or you topple backward.
- Tight hips — chairs keep hips in a shortened, partially-flexed range, so deep flexion feels foreign.
- Footwear with raised heels — shoes with even a small heel drop train the calves and ankles short over the years.
- A chair-based lifestyle — sitting upright in chairs replaces the floor-level squatting that keeps the range alive.
- Body proportions — longer femurs or shorter torsos can shift balance, though this is rarely the real limiter.
The good news: ankle and hip range respond well to consistent training. Most people who "can't" do it can earn the position within weeks.
How to Do It: Step-by-Step Progression
- Start elevated. Place a rolled towel, book, or small wedge under both heels. Lower into a deep squat with heels supported so you can feel the bottom position safely.
- Use a counterbalance. Hold a light weight, a door frame, or a TRX strap in front of you. The counterweight lets you sit back without tipping over while you build range.
- Widen the stance and turn the toes out. A slightly wider stance with toes angled out opens the hips and makes depth easier.
- Sink slowly and relax. Lower under control, let your hips drop between your thighs, and consciously release your calves and glutes at the bottom.
- Hold and breathe. Aim for 30 seconds to start, breathing into your belly. Gently rock side to side to settle into the position.
- Lower the heel support over time. As ankle range improves, reduce the heel elevation until you can sit flat-footed with no support.
Form cue: Drive your knees out over your toes and keep your weight centered over your whole foot — not on the toes. If you feel yourself tipping back, you need more ankle range, not more effort.
Benefits of the Asian Squat
- Improves ankle mobility — builds the dorsiflexion that carries over to gym squats, lunges, and running.
- Opens the hips — restores deep hip flexion and external rotation lost to chair sitting.
- Aids digestion — the deep squat position relaxes the pelvic floor and is the natural posture for elimination.
- Builds better posture — strengthens the body's ability to hold a neutral spine at end-range.
- Decompresses the lower back — a gentle, supported way to spend time off a chair.
- Free and equipment-free — a daily 2–5 minute squat is one of the highest-value mobility habits there is.
Mobility Drills to Get You There
| Drill | How | Targets |
|---|---|---|
| Heel-elevated squat hold | Squat deep with heels on a wedge, hold 30–60s | Eases into depth while ankles open |
| Wall ankle mobilization | Knee-to-wall lunges, driving the knee past the toes | Ankle dorsiflexion |
| Goblet squat hold | Hold a light weight at chest, sink to the bottom | Counterbalanced depth + hip opening |
| 90/90 hip switches | Sit on the floor rotating between hip positions | Hip internal/external rotation |
| Calf & soleus stretch | Straight- and bent-knee calf stretches against a wall | Releases tight calves limiting depth |
| Deep squat rocks | In a supported deep squat, rock gently forward and back | Grooves the position daily |
Frequently Asked Questions
Why can't I do an Asian squat? The most common reason is limited ankle dorsiflexion — your shin can't travel far enough forward over your foot, so your heels lift and you fall backward. Tight hips and years of chair sitting and raised-heel shoes compound it. It's almost always a mobility limitation you can train, not a permanent structural one.
How long does it take to learn the Asian squat? With daily practice using heel elevation and a counterbalance, many people sit comfortably flat-footed within 2–6 weeks. Stubborn ankles can take a few months. Consistency matters more than intensity.
Is the Asian squat good for you? Yes. It improves hip and ankle mobility, supports digestion, decompresses the lower back, and reinforces good posture. Spending a few minutes a day in a deep squat is a simple, low-risk mobility habit.
Is the Asian squat the same as a gym squat? No. A gym squat is a loaded, repeated exercise for building strength. The Asian squat is a held resting position focused on mobility and comfort at full depth. Training the resting squat does, however, make your gym squat deeper and cleaner.
Track Your Squat Training
Working squats into a strength routine? Estimate how much you burn:
Related Guides
- Squat Calorie Calculator — Estimate your burn
- Fire Hydrant Exercise — Another no-equipment hip-mobility staple