The Asian Squat

When I first visited Thailand in 1991 to train for a Karate Tournament in the UK, I couldn’t help but notice people everywhere squatting in a peculiar position.

At my Thai boxing gym, all the lads were doing it while eating, and even people at the bus stop were at it.

Initially, I thought they just didn’t want to get their butts dirty, but I soon discovered that there are numerous benefits to squatting in this way.

So, in this article, I’d like to share some of these benefits with you—and more importantly, show you how to actually achieve this position if you currently can’t (most men over 40 struggle with it).

What Is the Asian Squat?

The Asian squat—also called the deep squat, third-world squat, or resting squat—is a natural human resting position where you squat all the way down with your bum nearly touching your heels, feet flat on the ground, and torso upright.

It’s called the “asian squat” because it’s commonly seen throughout Asia, where people use it for resting, eating, socializing, and even using squat toilets.

Here’s what makes it different from a Western-style squat:

Asian Squat:

• Heels flat on ground (crucial difference)
• Full depth (bum to heels)
• Torso upright
• Can be held comfortably for minutes or longer
• Used as a resting position

Western Gym Squat:

• Often heels elevated or coming off ground
• Partial depth (thighs parallel)
• More forward lean
• Performed for reps, not sustained holds
• Used for strength training

The asian squat is a fundamental human movement pattern. Babies and young children do it naturally. But years of sitting in chairs, wearing restrictive shoes, and lack of practice cause most Western adults to lose this ability.

If you’re a man over 40 and you can’t do a full asian squat with heels flat, you’re not alone. Most blokes our age have lost this mobility. But the good news? You can get it back—and bodyweight training programs specifically designed for men over 40 include mobility work like this to rebuild the movement patterns you’ve lost over the years.

Why the Asian Squat Matters for Men Over 40

Right, let’s be brutally honest: if you can’t do an asian squat, your mobility is compromised. And poor mobility accelerates aging.

Here’s what happens when you lose the ability to squat deep:

• Ankle mobility deteriorates (tight calves, Achilles issues)
• Hip mobility decreases (tight hip flexors, reduced range of motion)
• Knee health suffers (muscles around knee weaken)
• Balance declines (fall risk increases)
• Lower back compensates (leading to pain and injury)

The asian squat is both a diagnostic tool and a corrective exercise. If you can’t do it, it reveals exactly where your mobility limitations are. And practicing it fixes those limitations.

Think of it as a daily mobility check-in. Can you get into the position? How long can you hold it? How does it feel? The answers tell you everything about your body’s functional health.

This is why mobility work is one of the key pillars of anti-aging for men over 40 – maintaining full range of motion in your joints literally keeps you younger. When you can move like a 30-year-old, you age like one too.

The Surprising Benefits of the Asian Squat

1. Improved Body Mobility and Flexibility

One of the primary advantages of the asian squat is its ability to stretch and engage multiple muscles simultaneously.

This position works:

• Ankles: Improving dorsiflexion (bringing toes toward shins)
• Calves: Stretching gastrocnemius and soleus muscles
• Hip flexors: Opening the front of the hips
• Adductors: Stretching inner thigh muscles
• Glutes: Activating and strengthening
• Lower back: Maintaining neutral spine under load

Unlike isolated stretches where you target one muscle at a time, the asian squat integrates everything. You’re stretching tight areas while simultaneously strengthening weak ones.

Regular practice leads to significant improvements in overall mobility and flexibility. Daily activities become easier. Your training improves. Movement feels better.

2. Counteracting the Effects of Prolonged Sitting

In today’s sedentary world, many of us spend hours sitting at desks or in front of screens, which takes a brutal toll on our bodies.

Sitting for extended periods:

• Shortens hip flexors
• Weakens glutes
• Tightens hamstrings
• Reduces ankle mobility
• Creates postural imbalances

The asian squat is the perfect antidote. It literally reverses every negative effect of prolonged sitting:

• Opens hip flexors (the opposite of sitting position)
• Activates glutes (which “turn off” when you sit)
• Stretches calves and ankles (improving mobility)
• Strengthens stabilizers (building resilience)

By incorporating asian squats throughout your day—even just 2-3 minutes every few hours—you can dramatically reduce the damage caused by sitting.

Think of it as a mobility reset button for your body.

3. Building Core and Lower Body Strength

Don’t let the “resting position” label fool you. The asian squat is serious strength work, especially if you’re holding it for extended periods.

Core engagement: Your abs, obliques, and lower back muscles work constantly to keep your torso upright. Unlike a plank where you’re static, the asian squat requires active stability against gravity and your body weight.

Lower body activation:

• Quads eccentrically loaded (holding stretched position)
• Glutes firing to maintain hip extension
• Calves working to keep heels down
• Stabilizer muscles around knees and ankles engaged

Regular practice leads to improved power, endurance, and coordination. Your other training benefits massively—squats, lunges, deadlifts, even running and jumping all improve when your deep squat pattern is solid.

This is exactly why building muscle after 40 requires focusing on functional movement patterns, not just lifting heavy weights. The asian squat builds the foundation that makes all your other training more effective and safer.

4. Fixing Poor Posture

Poor posture is epidemic in modern society. Slouched shoulders, hunched back, forward head position—we’ve all got it to some degree.

The asian squat helps fix this by:

Promoting neutral spine: You can’t slump in a deep squat. Your body learns what proper spinal alignment feels like.

Opening chest and shoulders: The position naturally pulls shoulders back and opens the chest.

Strengthening postural muscles: The muscles responsible for good posture get worked every time you squat.

Better posture leads to:

• Improved breathing (expanded rib cage)
• Better digestion (organs not compressed)
• Reduced back and neck pain
• More confidence (you literally stand taller)

Spend 5 minutes daily in the asian squat position, and your posture will improve dramatically within weeks.

5. Alleviating Low Back Pain

Low back pain is incredibly common in men over 40, often caused by weak core muscles, tight hip flexors, and poor movement patterns.

The asian squat addresses all three root causes:

• Activates core muscles: Your core works constantly in the squat position, building strength and endurance.
• Stretches hip flexors: Tight hip flexors pull on your lower back, creating anterior pelvic tilt. The asian squat opens them up.
• Improves movement patterns: By practicing proper squat mechanics, you learn how to move through your hips instead of your lower back.

Many blokes find their chronic lower back pain significantly reduces or disappears entirely after a few weeks of daily asian squat practice.

Important note: If you have acute lower back injury or severe pain, consult a professional before attempting deep squats.

6. Improving Digestion and Circulation

Here’s where things get interesting—and slightly uncomfortable to discuss.

The asian squat promotes better alignment of your intestines. When you’re in this position, your digestive tract straightens out, allowing for more natural bowel movements.

Studies show that when people use posture-changing devices like the Squatty Potty (which raises your knees to mimic the squat position), they poop more naturally and importantly with less effort.

This is because the position of our tubes are in a more natural alignment in the squat position.

Therefore, people strain less and empty their bowels more completely than when they sit on the toilet.

By making it easier to poop, squatting might ease constipation and even help prevent hemorrhoids, which are often a result of excessive straining.

The King of Bathroom Hygiene:

And if you’re going to invest in a Squatty Potty to improve your pooping, why not invest in The Bum Gun bidet sprayer?

It truly baffles me why so many Western people still use nasty toilet paper when technology has advanced so much.

Why smear and wipe when you can spray yourself ‘shower fresh’ clean with fresh water? The Bum Gun truly is an awesome invention you will never do without once you’ve discovered its effectiveness. I can honestly promise you that.

And before you think, “Ooo, using water instead of toilet paper, yuk”…

You use water to clean everything else in your life, why not your crown jewels as well?

Beyond digestion, the asian squat improves circulation throughout your lower body. Blood flow increases, reducing the risk of varicose veins and improving overall vascular health.

7. Injury Prevention and Knee Health

Strong and balanced muscles play a crucial role in injury prevention. The asian squat strengthens your entire lower body in a functional, integrated way.

For knee health specifically:

Contrary to what some people think, deep squats are excellent for knee health when performed correctly. The asian squat:

• Strengthens muscles around the knee joint
• Improves knee tracking and stability
• Builds resilience in connective tissues
• Teaches proper movement patterns

Many men with knee issues actually improve by practicing the asian squat (though you may need to start with modifications).

By creating a more resilient body through regular asian squat practice, you reduce the risk of common injuries like lower back pain, ankle sprains, and knee injuries. This is a key part of mobility and injury prevention strategies for men over 40—building strength through full ranges of motion keeps your joints healthy and protected.

Can You Do the Asian Squat? The Mobility Assessment

Right, let’s find out where you stand—or rather, where you squat.

The Test:

1. Stand with feet shoulder-width apart, toes pointing slightly outward
2. Slowly lower yourself into the deepest squat possible
3. Try to keep your heels flat on the ground
4. Try to keep your torso upright (not leaning forward excessively)
5. Hold the bottom position for 10 seconds

Assessment Results:

Level 1: Full Asian Squat (Heels flat, comfortable hold, upright torso)

• Excellent mobility
• Maintain this with daily practice
• Can progress to adding complexity (holds, movements)

Level 2: Partial Squat (Heels flat but can’t go fully deep, or heels come up slightly)

• Moderate mobility limitations
• Ankle or hip mobility needs work
• Start with assisted variations

Level 3: Cannot Squat Deep (Heels lift significantly, fall backward, can’t get close to full depth)

• Significant mobility restrictions
• Need progressive approach starting with major modifications
• This is most men over 40—don’t worry, we’ll fix it

Level 4: Cannot Squat at All (Knee pain, balance issues, or physical limitations)

• May need professional assessment
• Start with basic mobility work before attempting squats
• Focus on ankle and hip mobility exercises first

Where did you land? Be honest. Most blokes over 40 are Level 2 or 3. That’s completely normal and fixable.

How to Progress to a Full Asian Squat (Even If You Can’t Do It Now)

Here’s the good news: even if you failed the assessment miserably, you can build up to a full asian squat with consistent practice.

Progression 1: Elevated Heel Squat (Weeks 1-2)

Setup: Place small plates (2.5-5 lbs) or books under your heels

How to do it:

• Stand with heels elevated 1-2 inches
• Squat down as deep as comfortable
• Keep torso upright
• Hold for 20-30 seconds
• Rest and repeat 3-5 times

Goal: Comfortable 60-second hold before progressing

This removes ankle mobility as a limiting factor, letting you practice the squat pattern.

Progression 2: Assisted Asian Squat (Weeks 2-4)

Setup: Hold onto a door frame, TRX straps, or sturdy post

How to do it:

• Feet flat on ground, shoulder-width apart
• Hold onto support with both hands
• Lower into deep squat using arms to assist
• Try to get heels flat (use support to help)
• Hold for 30-60 seconds
• Rest and repeat 3-5 times

Goal: Comfortable 2-minute hold with light assistance

You’re building the motor pattern while your body adapts.

Progression 3: Counterbalance Asian Squat (Weeks 4-6)

Setup: Hold a light weight (5-10 lbs) at chest height

How to do it:

• Hold weight with both hands at chest
• Squat down, using the weight as counterbalance
• Heels stay flat
• Hold for 1-2 minutes
• Rest and repeat 3-5 times

Goal: Comfortable 3-minute hold before removing weight

The counterbalance helps you stay upright while building strength.

Progression 4: Full Unassisted Asian Squat (Weeks 6+)

How to do it:

• Feet shoulder-width apart, toes slightly out
• Lower into full depth squat
• Heels flat, torso upright
• Relax into the position
• Hold for 3-5 minutes
• Repeat 2-3 times daily

Maintenance: Once achieved, practice daily to maintain mobility

Most blokes need 6-8 weeks of consistent practice to go from “can’t do it” to “comfortable for minutes.”

Progression 5: Pistol Squat (Weeks 8+)

Prerequisites: Comfortable with 3-5 minute unassisted Asian squats and solid single-leg balance

Setup: Just you and the floor – no equipment needed (though a support nearby helps during learning)

How to do it:

• Stand on one leg, other leg extended straight out in front
• Arms extended forward for balance
• Lower down into a single-leg squat
• Keep raised leg parallel to ground throughout
• Descend until hamstring touches calf
• Drive through heel to stand back up
• Start with 3-5 reps per leg
• Rest and repeat 2-3 sets per leg

Progression tips:

• Week 1-2: Hold onto door frame with one hand for balance assistance
• Week 3-4: Use light fingertip touch on wall for balance only
• Week 5+: Full unassisted pistol squats

Goal: 5-8 clean reps per leg with no assistance

The pistol squat takes everything you’ve built – ankle mobility, hip flexibility, balance, and leg strength – and combines it into one of the most impressive bodyweight movements you can master. It’s also brilliant for identifying and fixing any strength imbalances between legs.

Step-by-Step Guide to Performing the Asian Squat

Once you’ve progressed through the modifications and can perform the full asian squat, here’s the proper technique:

Starting Position:

• Stand with feet shoulder-width apart (or slightly wider)
• Point toes slightly outward (10-30 degrees)
• Weight evenly distributed across both feet

The Descent:

• Push hips back slightly as you begin lowering
• Keep chest up and core engaged
• Lower slowly and with control
• Keep heels firmly planted on the ground
• Allow knees to track over toes (not collapsing inward)

The Bottom Position:

• Bum as close to heels as comfortable
• Heels flat on ground (non-negotiable)
• Torso relatively upright (not folded over)
• Arms can rest on knees, hang between legs, or extend forward for balance
• Breathe normally, relax into the position

Duration:

• Beginners: 20-30 seconds, multiple sets
• Intermediate: 1-2 minutes, 2-3 sets
• Advanced: 3-5 minutes, 1-2 times daily

 

Pro tip: Practice while watching TV, reading, chatting and waiting for the kettle to boil. The more natural it becomes, the better.

Common Mistakes and How to Fix Them

Mistake 1: Heels Coming Off Ground

Problem: Insufficient ankle mobility (tight calves and Achilles)

Fix:

• Elevate heels temporarily (Progression 1)
• Daily calf stretches (wall stretches, downward dog)
• Ankle circles and dorsiflexion exercises
• Foam roll calves before practicing

Mistake 2: Falling Backward

Problem: Balance and proprioception issues, or weak core

Fix:

• Hold onto support (Progression 2)
• Use counterbalance weight (Progression 3)
• Practice near a wall for safety
• Strengthen core with planks and dead bugs

Mistake 3: Excessive Forward Lean

Problem: Tight hips or weak upper back

Fix:

• Focus on keeping chest up during descent
• Practice hip opening stretches (pigeon pose, 90/90 stretch)
• Strengthen upper back with rows and face pulls
• Use arms for balance by extending forward

Mistake 4: Knees Collapsing Inward

Problem: Weak hip abductors and external rotators

Fix:

• Focus on pushing knees outward during squat
• Clamshells and banded lateral walks
• Consciously engage outer glutes
• May need to widen stance slightly

Mistake 5: Rushing the Progression

Problem: Ego, impatience, or unrealistic expectations

Fix:

• Accept that 6-8 weeks is normal for most men over 40
• Use progressions consistently
• Practice daily for best results

Celebrate small improvements

Integrating the Asian Squat with Your Training

The asian squat isn’t just a standalone exercise—it enhances everything else you do.

Asian Squat + Farmers Walks

Connection: Both require excellent ankle stability and core strength

Integration:

• Warm up with 2-minute asian squat hold
• Perform your farmers walks
• Cool down with another 2-minute squat hold

The deep squat mobilizes ankles and hips before loaded carries, reducing injury risk and improving performance. Farmers walks are one of the best full-body exercises for men over 40, and proper ankle mobility from asian squat practice makes them significantly more effective and safer.

Asian Squat + Overhead Dumbbell Walks

Connection: Both demand thoracic mobility and shoulder stability

Integration:

• Practice asian squat with arms extended overhead (builds shoulder mobility)
• Transition to overhead walks
• Finish with relaxed asian squat hold

The overhead squat position is one of the best shoulder mobility assessments and developers.

Overhead dumbbell walks challenge your core stability and shoulder strength in ways that complement the mobility you’re building with asian squats.

Asian Squat + Thrusters

Connection: The thruster begins with a front squat—depth matters

Integration:

• Before thrusters, practice asian squat to ensure you can achieve full depth
• Focus on keeping heels down during the squat portion of each thruster
• Use asian squat as recovery position between sets

Better squat mechanics mean better thruster performance and reduced injury risk. Thrusters are a metabolic powerhouse exercise, and the deep squat mobility you develop translates directly into better performance.

Asian Squat in Your GTW Training

The Grey Top Warriors program emphasizes functional, full-body movements that build real-world strength and mobility—and the asian squat is a perfect example of this philosophy in action.

How to incorporate asian squat:

Daily Practice:

• Morning: 2-3 minute hold upon waking (loosens tight muscles)
• Throughout day: 1-2 minute holds every few hours (counteracts sitting)
• Evening: 3-5 minute hold before bed (promotes relaxation)

In Training Sessions:

• Warm-up: 2 minutes to assess mobility and prepare joints
• Between sets: 30-60 second holds as active recovery
• Cool-down: 3-5 minutes to decompress spine and promote recovery

Progressive Integration:

• Week 1-4: Daily holds, focus on achieving comfortable position
• Week 5-8: Add movements in squat (ankle rocks, hip circles)
• Week 9+: Use as active rest position during training

The asian squat isn’t separate from your training—it’s a fundamental position that improves everything. Recovery and sleep optimization for men over 40 includes mobility work like this because better movement quality during the day leads to better recovery at night.

Programming Guidelines: How Often and How Long

For Beginners (Can’t hold unassisted squat yet):

• Daily practice: 3-5 sets of 20-60 seconds with assistance
• Total daily time: 5-10 minutes
• Frequency: Every day without exception
• Duration: 4-8 weeks before progressing

For Intermediate (Can hold unassisted for 1-2 minutes):

• Daily practice: 2-3 sets of 1-3 minutes
• Total daily time: 3-10 minutes
• Frequency: Daily, with one day off per week if needed
• Duration: Ongoing maintenance

For Advanced (Comfortable 5+ minute holds):

• Daily practice: 1-2 sets of 3-5 minutes
• Can use as resting position throughout day
• Frequency: Daily or as needed
• Duration: Lifetime habit

Best times to practice:

• Upon waking (loosens tight muscles from sleep)
• Mid-day (breaks up prolonged sitting)
• Before bed (promotes relaxation and recovery)
• Pre-workout (mobility warm-up)
• Post-workout (decompression and cool-down)

The key is consistency. Five minutes daily beats 30 minutes once per week.

Final Thoughts on the Asian Squat

The asian squat is one of those rare exercises that’s simultaneously simple and profound.

It costs nothing. Requires no equipment. Takes minimal time. Yet delivers massive benefits for mobility, flexibility, strength, posture, digestion, and injury prevention.

For men over 40, the asian squat is particularly valuable. It’s both a diagnostic tool (revealing mobility limitations) and a corrective exercise (fixing those limitations).

If you can’t do it now, don’t worry. Most Western men can’t. But with 6-8 weeks of consistent practice using the progressions in this guide, you can reclaim this fundamental human movement pattern.

Start today. Even just 2-3 minutes of practice will make a difference.

Give it a try a few times per day and experience the transformative power of the asian squat for yourself.

Your Next Steps

Step 1: Assess your current ability (use the mobility assessment above)

Step 2: Choose the appropriate progression level

Step 3: Practice daily for 5-10 minutes minimum

Step 4: Track your progress (duration, comfort level, depth achieved)

Step 5: Integrate with your training program

Want a complete system that includes mobility work, strength training, and progressive programming specifically designed for men over 40?

>> The Grey Top Warriors Health & Fitness Lifestyle Program provides structured bodyweight training that builds real functional strength while maintaining the mobility and resilience you need to stay active for decades. 

The program integrates movements like the asian squat throughout the training cycles, ensuring you’re not just getting stronger—you’re staying mobile, healthy, and injury-free.

 

Fitter — Stronger — Happier

Coach Greg
CEO & Founder
Grey Top Warriors