🌟 The Asian Squat: What It Reveals About Your Mobility & Joint Health

In many Asian cultures, squatting comfortably on the floor is part of daily life — whether while resting, cooking, using the toilet, or socialising.

Yet today, many adults find themselves saying:
👉 “I can’t squat like that anymore.”
👉 “My heels lift.”
👉 “My knees or back feel tight.”

This position is often called the Asian Squat — and from a physiotherapy perspective, it’s more than just a posture.
It’s a powerful indicator of lower-body mobility, joint health, and movement quality.

Let’s explore why it matters 👇

🦵 What Is the Asian Squat?

The Asian squat is a full deep squat position where:

• Hips drop below knee level

• Feet stay flat on the ground

• Knees bend fully

• Spine remains relatively upright

📌 Unlike gym squats, the Asian squat is a resting position, not an exercise.

For generations, it was a natural posture — especially in Asian populations.

🤔 Why Can Some People Squat Easily While Others Can’t?

The ability to squat comfortably depends on several factors:

Key Requirements for an Asian Squat

✔️ Ankle mobility
✔️ Hip flexibility
✔️ Knee flexion range
✔️ Core and pelvic control
✔️ Balanced muscle activation

If any one of these is limited, squatting becomes difficult or uncomfortable.

⚠️ What It Means If You Can’t Do an Asian Squat

Difficulty squatting may indicate:

• Stiff ankles or calves

• Tight hip flexors or hips

• Weak glute or core muscles

• Poor movement coordination

• Compensatory knee or lower back stress

📌 This doesn’t mean something is “wrong” — but it does signal movement restriction.

Over time, these limitations may contribute to:

• Knee pain

• Lower back pain

• Hip stiffness

• Poor posture

• Reduced balance

🧠 Is the Asian Squat Bad for Your Knees?

This is a common myth.

👉 A healthy knee can tolerate deep bending.

In fact:

• Squatting is a normal human movement

• Many cultures squat daily without knee damage

• Problems arise when mobility or strength is insufficient, not because of the squat itself

📌 Avoiding squatting doesn’t protect your joints — moving well does.

💪 Why Physiotherapists Pay Attention to the Asian Squat

Physiotherapists often use the squat as a functional movement assessment.

It helps us observe:
✔️ Joint mobility
✔️ Movement symmetry
✔️ Balance and control
✔️ Compensation patterns (heels lifting, knees collapsing, spine rounding)

📌 How you squat tells us how your body handles daily movements like sitting, lifting, and walking.

🏃 How Physiotherapy Helps Improve Your Squat

At Benphysio, we don’t force people into deep squats.

Instead, we:
✔️ Identify what’s limiting the movement
✔️ Improve ankle and hip mobility
✔️ Strengthen supporting muscles
✔️ Retrain movement patterns
✔️ Progress gradually and safely

The goal isn’t to “achieve the Asian squat” —
it’s to move better, pain-free, and with confidence.

🧩 Asian Squat & Modern Lifestyle

Modern habits reduce our ability to squat:

• Prolonged sitting

• Chairs instead of floor sitting

• Limited barefoot movement

• Reduced daily mobility

📌 Loss of squatting ability is often a lifestyle adaptation, not ageing alone.

The good news?
Movement capacity can often be restored with the right guidance.

📌 Should Everyone Aim to Do the Asian Squat?

Not necessarily.

Physiotherapy is individualised:

• Some people squat comfortably

• Others need modifications

• Some conditions require caution

📌 The key question isn’t “Can you squat?”
It’s “Can your joints move through their full range safely?”

❓ FAQs: The Asian Squat & Physiotherapy

1. Is it normal to lose the ability to squat as we age?
It’s common — but not inevitable.

2. Can practising squats damage my knees?
Not when done with proper technique and progression.

3. Why do my heels lift when I squat?
Often due to limited ankle mobility.

4. Should I force myself into a deep squat?
No. Forced positions can cause strain.

5. Can physiotherapy help me squat again?
Yes — by addressing mobility, strength, and control.

6. Is the Asian squat necessary for health?
It’s not mandatory, but it reflects good joint mobility.

7. Who should avoid deep squatting?
Those with certain joint conditions should seek professional advice first.

💙 Movement Is a Skill — Not a Talent

The Asian squat reminds us of something important:
👉 Movement is learned, adaptable, and trainable.

At Benphysio, we help people regain mobility, confidence, and strength — whether that means squatting deeper, walking easier, or living pain-free.

Because good movement isn’t about doing more —
it’s about moving better.