The deep resting squat, often called the “Asian squat,” is a posture where the hips are lowered completely, resting between the heels with the feet flat on the floor. This position remains a common posture for resting, working, or eating in many cultures around the world. For individuals in Western societies, this simple act has become difficult or impossible due to a lifetime spent sitting in chairs. This difference prompts an evaluation of the posture’s influence on joint health and overall mobility.
The Anatomy of the Deep Resting Squat
Achieving the deep resting squat requires a coordinated, full range of motion across the ankle, knee, and hip joints. The most restrictive requirement for most people is ankle dorsiflexion, which is the ability of the shin to move forward over the foot while the heel remains grounded. A comfortable, full squat requires an average of about 23 to 26 degrees of ankle dorsiflexion.
Simultaneously, the hips and knees must reach near-maximum flexion, with the knees bending to approximately 124 to 150 degrees. The hips also need full flexion and external rotation to allow the thighs to clear the torso. This deep joint articulation causes the backs of the thighs and calves to make contact, a biomechanical feature that helps reduce compressive load on the knee joint.
The torso’s position also plays a role, requiring a relatively upright posture to maintain balance and minimize excessive rounding of the lower back. While a slight forward lean is natural, the ability to keep the chest up relies on the mobility of the hips and ankles. If mobility is lacking in the lower joints, the body compensates by rounding the spine or lifting the heels to maintain equilibrium.
Why the Deep Squat is Beneficial for the Body
The practice of holding the deep resting squat position offers specific advantages for maintaining musculoskeletal health. It is one of the most effective ways to move the hip, knee, and ankle joints through their complete range of motion. This full-range movement is crucial for joint nutrition, as it helps stimulate the flow of synovial fluid, which lubricates the joints and nourishes the cartilage.
Regularly engaging in this posture helps strengthen the muscles that stabilize the joints, improving overall stability and proprioception. The deep squat actively engages the gluteal muscles, hamstrings, and spinal stabilizers, working the lower body through a greater range of motion. This activation is associated with improved strength and mobility throughout that range.
This posture directly counteracts the negative effects of a sedentary lifestyle dominated by sitting in chairs. Prolonged sitting causes the hip flexor muscles to shorten and become tight, which can lead to lower back pain and poor posture. Resting in a deep squat takes the body out of this shortened position, promoting flexibility in the hips and ankles and restoring a more natural, functional movement pattern.
Limitations and Risks for Western Populations
The difficulty many adults experience performing a deep resting squat stems from lifestyle and anatomical constraints, not a fundamental flaw in the posture itself. Limited ankle dorsiflexion, typically caused by tight calf muscles and Achilles tendons, is the most common barrier. This restriction prevents the knees from traveling far enough forward to maintain balance, causing the heels to lift off the ground or the lower back to round excessively.
Stiffness and limited mobility in the hip joint, often a result of years of prolonged sitting, also restrict the necessary hip flexion and external rotation. Individual variations in the shape and angle of the hip socket, known as the acetabulum, can influence the ideal stance width and toe angle, making the textbook “perfect” squat impossible for some. Forcing the position without the requisite mobility can lead to compensatory movements, such as the knees collapsing inward, which places undue torque on the joint.
While deep squatting is safe for healthy knees and may promote joint health, it is not recommended for everyone. Individuals with pre-existing conditions like severe arthritis or acute meniscus tears should avoid deep flexion that causes sharp or persistent pain. Research suggests that for those with healthy knee function, deep squats do not increase the risk of injury to the passive tissues of the joint, such as ligaments or cartilage.
How to Safely Incorporate the Resting Squat
Regaining the ability to comfortably perform a deep resting squat requires a gradual and consistent approach focused on improving joint mobility. Beginners should start by using modifications that support the body in the deepest position possible without pain. Placing a small wedge or book under the heels is an effective way to temporarily compensate for limited ankle dorsiflexion, allowing the body to experience the posture.
Another useful technique is holding onto a stable object, such as a door frame or post, which acts as a counterbalance. This external support helps gently stretch the tight muscles and joint capsules. The goal should be to hold the resting squat for short intervals, such as 30 to 60 seconds at a time, several times throughout the day.
To specifically target ankle mobility, exercises like the knee-to-wall drill can be performed daily to increase the range of motion in dorsiflexion. It is important to differentiate between the sensation of muscle tightness, which is a normal response to stretching, and sharp joint pain. Sharp joint pain signals that the movement should be stopped or modified. If significant pain or immobility persists despite consistent effort, seeking guidance from a physical therapist is recommended.