But no worries; today we are providing you with a list of Asian squat alternatives with nearly the same benefits in terms of improving posture and overall mobility. We’re going to show some great Asian squat alternatives plus you how to perform them correctly.
1. Wall Sits:
Wall sits and Asian squats, are both exercises that involve holding a static position for a period of time and can be used to strengthen the legs and glutes. That’s why wall sits are one of the Asian squat alternatives.
While it’s true that wall sits can be a useful exercise for strengthening the quadriceps and glutes, they, however, do not provide the same benefits as Asian squats regarding overall leg strength and mobility, which means both of these exercises do not work the same muscles in the same way. So, If you’re looking to replace Asian squats with wall sits, you may want to consider incorporating additional exercises to target the hamstrings, calves, and hip mobility.
Let’s Do Wall Sits:
The steps are simple first stand with your back against a wall and your feet are in such a way that are hip-width apart and around one to two feet in front of you,
Keeping the muscles engaged, slide your back down gradually against a wall until your thighs are parallel to the floor. Also, make sure your knees are just over your ankles (rather than over your toes).
Now you can hold your wall sit for twenty to sixty seconds, and then slowly slide back up the wall to a standing position.
Do the holds three more times after a 30-second break. When your strength improves, extend your hold time by five seconds at a time.
2. Hindu Squats:
A list of Asian squat alternatives couldn’t be completed without mentioning Hindu squats.
You may know this term already but if not here is a quick explanation of what a Hindu squat is. Hindu squats are sometimes referred to as a “baithak” or deep knee bend, which is a great alternative to Asian squats because they require more hip flexion and improve the range of motion in your hips. The Hindu squat is a dynamic exercise that involves swinging your arms throughout the lift, which can help increase your muscle and cardiovascular endurance as well as your power and strength for exercises like jumping and running. Hindu squats can also help to strengthen your core and stabilizers, as you need to balance yourself on your toes for a good part of the exercise.
How to Do Hindu Squats
Learning Hindu squats can require concentration and patience
Stand tall with a straight back and keep your feet shoulder-width apart.
In this second step, you have to do two things simultaneously, 1. straighten your arms in front of you; and 2. Lower your body to a deep squatting position with your arms kept straight in front of you. Keep in mind to inhale as you’re doing this.
In the third step, lift your heels off the ground and extend your arms behind you, at the same time.
Now try to reach your hands near to your heels without bending the elbows; also, while doing this, engage your core and lengthen your spine. Stay in this position for a moment and then lift your body back up into standing position and exhale while doing this. Simultaneously, lower your heels to the floor and raise your arms, extending them in front of your chest again. Remember, start off slowly by performing 5–10 squats, then modify as necessary to meet your comfort level.
4. Stretching Exercises
Stretching exercises are great alternatives to Asian squats because they can help improve your flexibility and range of motion like the Asian squat.
Stretching exercises are a great way of reducing muscle soreness and stiffness, babies even stretch naturally after they wake up to reduce stiffness. The list of benefits of doing Stretching exercises is wide, that’s because these are a lot of stretching exercises, so the benefits are improved posture, reduced the risk of injury, can help to relieve stress as well as help in increasing blood flow to your muscles and joints, as a result, improve your overall health and well-being.
Stretching Exercise Examples Include:
- Forward Lunges
- Side Lunges
- Standing Quad Stretch
- Seat Straddle Lotus
- Seat Side Straddle
- Seat Stretch
- Knees to Chest, etc.
You only need to hold any stretching activity for 15 to 30 seconds or do few reps, to reap these advantages from stretching activities.
5. Bodyweight Squats:
The fact that bodyweight squats don’t require any special equipment to execute them and that they can be done anywhere makes them great alternatives to Asian squats. Not only that, but bodyweight squats can help improve your strength, balance, stability, and overall athleticism, similar to Asian squats.
How to Do Bodyweight Squats
Doing a bodyweight squat has some straightforward steps.
With your arms straight in front of your chest, stand tall and straight and keep your feet shoulder-width apart. You’re going to find balance because you set your arms straight in front of you.
Maintaining your weight in your heels and your chest up, squat down with your body. Push through your heels to stand back and press down on your glutes. Do 3 sets of 10–15 reps.
Another great alternative to the Asian squat to step up the game of your lower body’s strength and muscle recruitment, are Step-ups. Step-ups can provide cognitive benefits like improved balance, coordination, and stability, similar to Asian squats, but with the bonus of increasing your heart rate and burning calories.
How to Do Step-Ups
Stand in front of a step, a sturdy bench, or other elevated surface and place your right foot on the step. Step up and down on the surface with each foot. Performing 3 sets of 10–15 reps of step-ups, and adjusting the number of reps and sets according to your comfort level,
7. Reverse Lunges
Talking about the Asian squat alternatives, we will include all the exercises that benefit the lower body somewhat with similar benefits. So, here comes “reverse lunges”, one of the great alternatives to the Asian squat. The reverse lunge is essentially a single-leg exercise that helps enhance stability and balance because it can help build strength and size in your lower body muscles.
Let’s Do Some Reverse Lunges
Step your right leg back, bending both knees to lower your body.
Push through your left heel to stand back up, bringing your right foot back to the starting position. You can do 3 sets of 8–12 reps of reverse lunges.
8. Glute Bridges:
Since glute bridges target your glutes, hamstrings, and core muscles, they can be one the excellent alternatives to the Asian squat; these are the same muscles the Asian squat focuses on. The benefits that glute bridges improve posture and hip mobility help in the reduction of back pain.
Let’s Do Some Glute Bridges
To do glute bridges, you need to lie down on the ground, then bend your knees and make sure that your arms are on the floor and your feet are flat on the ground as well. This is the starting position for the glute bridge. Press your hips upward, stopping when your body forms a diagonal line or slop from your shoulders to your knees.
After holding the glute bridge for a few seconds, lower your body back to the floor. Start by performing 3 sets of 10–15 glute bridges, and adjust the number of reps and sets according to your comfort level.
9. Chair Pose:
This yoga pose involves standing with your feet together, bending your knees, and lowering your hips as if you were sitting in a chair. Hold this position for several breaths. Chair pose can help boost strength in your legs and core, improve balance, and increase flexibility.
10. Calf Raises:
This is one of the Asian squat alternatives that aid in increasing balance, calf muscular strength, and ankle mobility.
Let’s Do Some Calf Raises
Stand tall on a flat floor, and then just lift your heels off the floor while standing on the balls of your feet to complete this easy exercise. You can hold something tall to help you make balance, hold the calf raise for 1 to 2 seconds, and repeat a few times
11. Plie Squats:
Plie squats can serve as a great alternative to Asian squats. The list of benefits is kind of similar to that of the Asian squat; it increases lower body strength and stability, improves balance and posture, provides better flexibility, and increases range of motion with the perk of toning legs/glutes.
How to Do a Plie Squat:
Stand with your feet wider than shoulder-width apart, with toes turned outward at 45 degrees, and then lower your body down while keeping your back straight. Now stand back up to the standing position and repeat, keeping your feet wider than shoulder width throughout the reps. You can do three sets of 10-12 reps.
In a Nutshell:
There are many Asian squat alternatives to improve your posture and overall mobility. The wall sit is a great way to target the same muscles as the Asian squat without putting too much pressure on your lower body. The Hindu squat is another great option, as it involves more hip flexion and will be helpful in improving the range of motion in your hips, stretching exercises aid in increasing your mobility and flexibility, and last but not least, performing bodyweight squats can help you build the strength and stability necessary to perform the Asian squat.
These Asian squat alternatives are great for people trying to learn how to do an Asian squat.