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Is Asian Squat Good for Knees? (🤔Well, It Can Be If…)

Is the Asian squat good for your knees? This question has been the subject of much debate in quite a lot in recent years. So, in this blog post, we’ll have a closer look to find out the answer to this question once and for all!

Agenda of Blog Post:

Rather than finding the answer in a simple yes or no, what we’ll do is compare and analyze the benefits and risks of doing an Asian squat to find out not only whether it is good for the knee or not, but also the “why” of the answer.

Before diving into the answer, let’s see what an Asian squat is.

What Is an Asian Squat

The Asian squat is the common sitting position of people in many Asian countries. This is not even considered an exercise in some countries because people in Asian countries frequently sit in this position to do various activities in their daily routine such as using restrooms, washing clothes, and cooking. 

man doing Asian squat on the ground
Man Photo from

But in recent years the Asian squat has gotten traction from many fitness enthusiasts

It is often used as a resting position in Yoga and is also used as a compound exercise in workouts.

To Better answer the question: Is Asian squat good for knees? Let’s compare some of the benefits and risks associated with doing Asian squats when it comes to knee health. 

The Benefits of the Asian Squat for the Knee

Good for Knee Flexibility:

One of the benefits of the Asian squat is that it can improve flexibility and mobility in the knee. 

woman stretching her knee

Good for Knee Mobility:

The squat requires a wide range of motion in the knee joint, which can help to increase blood flow, release tension, and improve overall mobility. 

Good for Muscle Activation in the Lower Body:

The Asian squat can increase muscle activation in the lower body, which can help to build strength and improve balance and stability.

Good for Knee Ligaments:

The squatting position can help strengthen the muscles and ligaments around the knee joint.

The Risks of the Asian Squat for Knee

There are also risks associated with the Asian squat that need to be taken into account.

Increased Stress on the Knee Joint:

knee illustration showing stress on knee
Knee Image from

When it comes to the risk attached to the knee, one of the main concerns is that an Asian squat can potentially place some extra stress on your knee joint, especially when you’re a novice or you’re not using proper technique, which can lead to pain in the knee or may exacerbate existing conditions such as arthritis or injury.

Risk of Injury for Individuals With Pre-existing Knee Conditions:

If you have had pre-existing knee conditions or have a sedentary lifestyle, you might want to start with a more gentle form of squat or consult a physical therapist before attempting the Asian squat because, as said earlier, it can put some extra stress on the knee joint.

Is Asian Squat Good for Knees?

silhouette of man holding question mark illustration of knee
Joint icon from

So, is Asian squat good for knees? And the answer is Yes, generally speaking, many people find the Asian squat beneficial for their knee health. But sometimes it is not good for your knees when you either have any knee pain, or injury or have had a knee replacement surgery.

Should I Incorporate the Asian Squat Into My Exercise Routine?

Before you dive in to perform your Asian squat you need to consider some factors, such as

Pre-existing Knee Conditions:

First things first, listen to your body and pay attention to any pain or discomfort in the knee you feel when attempting an Asian squat. 

If you experience any persistent pain or discomfort in your knees when you perform the Asian squat, in that case, it is always recommended to seek advice from a doctor or physical therapist before attempting, not only, the Asian squat but also any new exercise. 

Gradual progression:

When you are new to Asian squats, you need to do them less deeply in the beginning and then gradually increase the depth of your Asian squat. Improving your Asian squats with gradual progression will provide you with two benefits, it will not only help you avoid putting extra stress on your knees, but it will also increase flexibility in your lower body.

Proper Technique and Form:

It is important to focus on proper technique and form when performing the Asian squat, as improper technique can increase the risk of injury. Here’s how you can do an Asian squat properly.


Wrapping things up, Asian squat comes with both benefits and risks (as we discussed in this post). An Asian squat is actually good for your knees, but doing an Asian squat can put some risks on your knee health if you have certain pre-existing conditions, as mentioned in this blog post.