The deep squat, often called the Asian squat or resting squat, is a fundamental human posture used as a passive resting position. This full-depth crouch, where the hips are lower than the knees, serves as a natural benchmark for lower body mobility and flexibility. Achieving this pose requires a harmonious range of motion across multiple joints. Mastering this posture is a pathway to improved joint health and functional movement, demonstrating a body free from restrictions caused by prolonged sitting.
Achieving the Proper Form
To perform the deep resting squat correctly, position your feet about shoulder-width apart or slightly wider, turning your toes outward by 10 to 30 degrees. This stance allows for greater hip clearance in the bottom position. Initiate the descent by simultaneously bending at the hips and knees, visualizing sitting down onto a low stool.
Keep your chest lifted and your torso as upright as possible to maintain a neutral spine as you lower your body. Keep your weight over the middle of your feet, ensuring your heels remain flat on the ground throughout the movement. Continue to descend until your hamstrings rest against your calves and your hips are below the level of your knees. This is the relaxed, full-depth resting position, distinct from an active exercise squat where muscles are held under tension.
Critical Mobility Requirements
The inability to achieve the deep squat is often due to limited range of motion in specific joints, rather than a lack of strength. Ankle dorsiflexion is frequently the most significant limiting factor. This is the ability of the shin to travel forward over the foot while the heel remains on the floor. Achieving a full-depth squat without the heels lifting requires a minimum of 35 to 40 degrees of ankle dorsiflexion.
Hip mobility is also required, specifically the ability to achieve deep hip flexion, which can require over 120 degrees of movement. Insufficient hip flexion forces the pelvis to tuck under, causing the lower back to round in a compensation known as “butt-wink.” Thoracic spine mobility is important for maintaining an upright posture, counteracting the tendency to lean excessively forward as a compensation for lower-body stiffness.
Targeted Drills for Improvement
For individuals who cannot comfortably maintain full depth with flat heels, targeted modifications help build the necessary range of motion and motor control. One effective technique involves elevating the heels by placing a small wedge, weight plates, or a rolled-up towel underneath them. This elevation artificially reduces the demand on ankle dorsiflexion, allowing practice of the correct hip and torso positioning.
Using a counterweight, such as holding a kettlebell or a small plate out in front of your chest, is also helpful. The weight acts as a counterbalance, helping you maintain a more vertical torso and preventing you from falling backward. You can also use a sturdy support, like a doorframe or post, to lightly hold onto as you lower yourself into the squat. This assistance helps you safely explore full depth while gradually decreasing reliance on the support over time.
Muscular Engagement and Full Body Biomechanics
Holding the deep squat position provides muscular activation and passive tissue stretching throughout the body. The position requires continuous, subtle activation from the deep core muscles, including the transversus abdominis and the erector spinae, to maintain the upright torso. This engagement provides a stabilization workout that translates into better posture and a stronger midsection.
In the lower body, the deep position results in a stretch of the hip flexors, adductors, and the calves and Achilles tendon due to maximum ankle dorsiflexion. Simultaneously, the gluteal muscles and quadriceps are isometrically engaged to stabilize the joints against gravity. This sustained, low-load tension helps improve tissue compliance and joint lubrication in the hips, knees, and ankles, promoting long-term joint health.