Man doing Asian squat with round back

Round Back in Asian Squat? (10 Risks You Can’t Ignore!😨)

Do you Asian squat with a rounded back? Well, today we will discuss: Is it okay to round your back while doing an Asian squat? since it is an exercise of the lower body and not the back.

What Is Asian Squat?

Let’s see what is Asian squat first

Asian squat is a very common sitting style that people of many Asian countries use while they perform their daily tasks like using toilets and doing chores like doing laundry. Asian squatting has taken so much attention in the fitness community recently because it provides many benefits and is used as a lower body exercise. 

Also read is Asian squat an exercise or just a sitting style?

But, doing it with a straight back is important, if not performed correctly or performed with a rounded back the Asian squat can lead to several risks and injuries.

Anatomy of the Asian Squat

Now let’s see Anatomy of the Asian Squat

Asian Man sitting in an Asian squat
Asian Man sitting in an Asian squat

The key muscles engaged in the Asian squat are particularly the quadriceps, hamstrings, and glutes.

The hip joint gives the legs more range of motion, so it is also very important in the Asian squat. In terms of the spine, the Asian squat requires a significant amount of spinal flexion, or rounding of the back, which is where the potential for injury arises if not performed correctly.

And though the Asian squat has the potential to develop lower body strength and flexibility, an Asian squat with a rounded back can place undue strain on the lower back and cause injury. Additionally, a rounded back can decrease stability in the squat and increase the risk of muscle imbalances. The risk of injury increases if the Asian squat with rounded back is done in a repetitive manner or with added weight.

Risks of Doing an Asian Squat With a Rounded Back:


Here are 10  risks of doing an Asian squat with a rounded back:

1. Lower Back Pain:

The rounded back position can put excessive pressure on the lower back, leading to pain and discomfort.

2. Disc Herniation:

Disc herniation is a disorder in which a spine’s discs bulge out of their normal position and press on the nerves. It is caused by a rounded back posture, which puts a lot of strain on the spine’s discs.

3. Sciatica:

The sciatic nerve, the largest in the body, runs through the lower back and down the legs and is the source of sciatica, and rounded back during the Asian squat, can compress this nerve and cause sciatica, a sharp pain that radiates down the leg.

4. Weak Core:

A rounded back position can make the core muscles weaker over time, which can lead to poor posture and back pain.

5. Risk of Knee Injury:

The rounded back position can cause the knees to collapse inward, which  can put a lot of stress on the knee joint and lead to injury.

6. Muscle Imbalance Risk:

A rounded back position might result in muscular imbalances, which can impair squat stability.

7. Risk of Chronic Injuries:

performing the Asian squat with a rounded back repetitively can cause chronic injuries over time.

8. Risk of Compressed Spinal Nerve:

A rounded back position can compress the spinal nerves, which can lead to numbness, tingling or weakness in the legs.

9. Persistent Lower Back Pain:

Rounded posture increases the risk of developing persistent lower back discomfort, which can make it difficult to carry out regular tasks.

10. Risk of Sacroiliac Joint Dysfunction:

A rounded back position can put extra stress on the sacroiliac joint, which can lead to pain and stiffness in the lower back and hips.

Now don’t let this daunting list of risks stop you from trying Asian squats, as Asian squats have many benefits for you to offer.

How to Avoid These Risks?

To avoid these risks and injuries, it is crucial to perform the Asian squat properly and maintain a neutral spine throughout the exercise while doing an Asian squat with a rounded back. This can be achieved by focusing on keeping the core engaged and the chest lifted. Another key aspect of proper form is to ensure that the knees are tracking over the toes, rather than caving inward.

For those with limited mobility, modifications to the Asian squat rounded back can be made to accommodate individual needs. For example, using a bench or box to elevate the heels can reduce the range of motion required in the hips. Additionally, using a dowel or broomstick for support can aid in maintaining a neutral spine.


the Asian squat with rounded back has the potential to be a beneficial exercise for the lower body, but proper form is crucial to avoid injury. By keeping the core engaged and the chest lifted, maintaining a neutral spine throughout the exercise, and making modifications as needed, the Asian squat rounded back can be safely incorporated into one’s exercise routine. Always pay heed to your body and get the advice of a doctor or trainer before beginning a new fitness regimen.

Read Next The Ultimate Guide to Asian Squat.