Asian man wearing red shirt doing Asian squat featured image for post titled How to do an Asian squat properly

How to Do Asian Squat Properly for Maximum Benefits! 🤩

Asian squat is a sitting style that has been commonly seen and used in many Asian countries for centuries and is nowadays becoming really popular in western countries as an exercise for improving flexibility, strength, and balance. Although there are many benefits to doing it, the Asian squat can be difficult to master for some people, especially if they have limited mobility in their hips, knees, or ankles.

To get the most out of it, you need to do the Asian squat properly, which you can do with practice and by following the tips that we will give you in this article.

So, let’s start with preparing for the Asian squat

Preparing for Doing the Asian Squat Properly

Before you start doing an Asian squat it’s important to make your body prepared for it by warming up and stretching, as for doing a squat you will need a little bit more flexibility. Warming up your body and stretching before doing an Asian squat will help prevent pain in your joints.

Warming-up for an Asian Squat:

To get your Asian squat routine going, it’s critical that you limber up your body beforehand with some warm-up exercises to avoid injury and improve your performance.

Here are a few suggested warm-up exercises that will help you do the Asian squat properly:

man silhouette doing lunge exercise

First, get your blood pumping and your muscles primed with some light cardio, like jumping jacks or jogging in place. Next up, loosen up those legs and hips with a series of dynamic stretches. Think leg swings, lunges, and ankle rotations.

Stretching for Doing an Asian Squat Properly:

As said before, the Asian squat is a deeper form of the squat, and doing it properly with a proper form, will require more flexibility in areas such as the ankle and lower back. Doing some stretches before an Asian squat is important because you can bring your knees to that extended range.

For opening up your hips you can do stretches like seated forward folds, butterfly stretches, and pigeon poses. For stretching your ankles and lower body, you can go for downward-facing dog and calf stretches. 

Executing the Asian Squat Properly

Once you finished warming up your body and stretching your joints, now you can do the Asian squat properly, and for that, follow these steps:

man doing Asian squat on the ground
  1. For starting the Asian squat, stand tall and keep your feet shoulder-width apart or slightly wider, and your toes pointed forward.
  2. Lower your body down by bending your knees and hips, making sure that you keep your back straight and your heels flat on the ground. Also, keep in mind that your knees are lined up and that they aren’t caving in or out.
  3. Now hold the Asian squat as per your fitness level.

For beginners, it is usually recommended to hold the Asian squat for 30 seconds to 1 minute at a time, gradually increasing the time as strength and flexibility improve. More experienced individuals can hold the squat for longer periods, such as 2–3 minutes at a time.

If your form is correct, the Asian squat should not cause any discomfort or pain for 5 to 10 minutes or more, but if you experience any discomfort or pain while in the position, stop doing it and consult a healthcare professional if the pain persists.

Infographics showing Steps to do an Asian squat
Infographics showing Steps to do an Asian squat

4. Now you can come out of the Asian is so what position, by pressing through your heels and raising up with control also keep in mind that, you keep your chest and a pack straight while standing up 

5. To come out of the squat, press through your heels and rise up with control, keeping your chest up and your back straight.

Tips for Maintaining Balance For a Proper Asian Squat:

Keep your weight in your heels:

Maintaining your weight in your heels while doing an Asian squat will not only help you maintain balance and prevent your knees from caving in, but it will also help to activate your glutes and hamstrings.

1. Use Your Arms for Balance:

You can place your hands on the ground in front of you or on your knees to help with balance and stability, but make sure you don’t round your back.

2. Practice in Front of a Mirror:

Practicing your Asian squat in front of a mirror is a great idea for doing an Asian squat properly because it will help you check your form and see if any necessary adjustments are needed. Doing so can also help you focus on maintaining balance and proper form throughout the squat.

3. Keep your gaze forward:

Keeping your gaze forward will help you to maintain proper alignment (preventing a round back) and balance as it helps to prevent you from leaning forward, which usually happens when you look down.

4. Slow and Controlled Movements:

Another tip we want you to take away is to take your time and move slowly and in a controlled way when you are squatting down, this will help you maintain proper form and balance throughout the squat, and it can also prevent any sudden movements that can lead to injury.

Common Mistakes to Avoid:

1. Rounding Your Back:

If you round your back during an Asian squat, you put an unnecessary strain on your lower back, which leads to injury.

Man doing Asian squat with round back

Rounding your back while doing an Asian squat means that you are not doing it properly, and can also reduce the effectiveness of the squat as it doesn’t fully engage the core and glute. So, make sure that you keep your back straight and your chest up while you are sitting in an Asian squat position. Problems with doing an Asian squat with round back.

2. Knees Caving In:

As said above, a round back can put extra strain on your back, and similarly, caving in at the knees while sitting in an Asian squat position can put extra strain on your knees.

Caving in at the knees not only puts extra strain on your knees but can also cause you to lose your balance during the Asian squat, which is why it is critical that you maintain your knees lined up over your toes and try to not cave your knees in or out.

3. Not Going Low Enough:

As we know by now, an Asian squat is a deep squat, which means that to do it properly, you need to go as low as you can.

Two men doing Asian squat one doing it deep other is not doing it deep
Two men doing Asian squat one doing it deep other is not doing it deep

Because only when you go low enough can you engage the muscles in your legs and glutes and reap the benefits of the Asian squat, so try to go as low as you can while maintaining proper form.

4. Leaning Forward:

Some people make the mistake of leaning a bit forward when they sit in a deep squat position. This can throw your balance off and put pressure on your lower back because, when you lean forward, your back is round. Try to keep your weight on your heels and avoid leaning forward.

5. Lifting Your Heels:

Another mistake people make is that they lift their heels when they sit in an Asian squat position, although in an Asian squat, you have to keep your heels flat on the ground rather than lifted in the air.

Two men doing Asian squat one doing it deep other is not doing it deep

If you lift your heels, it can cause you to lose stability and balance during the Asian squat.

Incorporating the Asian Squat Into Your Workout Routine Properly

Once you’ve mastered how to do an Asian squat properly, it’s important to incorporate it into a regular workout routine for maximum benefits. Here are some suggestions for doing that:

Aim to perform the Asian Squat two to four times each week at the very least. You can do the Asian squat in many ways. You can do an Asian squat as a separate exercise, as part of your workout routine, or you can also do it as a warm-up stretch.

Progressing to more advanced variations: Once you feel comfortable with the basic Asian squat, you can start to progress to more advanced variations such as the one-legged squat or the pistol squat. These variations will challenge your balance and strength even more.

Incorporating other exercises for a full-body workout: The Asian squat is a great leg and core exercise, but it’s important to also work out the rest of your body. Incorporate exercises such as pull-ups, push-ups, and rows to target your upper body, and planks and Russian twists to target your core.


In conclusion, the Asian squat is a great exercise that covers many benefits such as improvement in flexibility, strength, and balance. Nevertheless, it is crucial to do the Asian squat properly in order to obtain all the benefits that this exercise has to offer. In this article, we have given you various instructions to help you squat properly.

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