18/06/2026
The deep resting squat (sometimes informally called the "Asian squat") is indeed a natural human posture that many people around the world use for resting, eating, or working close to the ground. Some of the benefits often associated with it are supported by biomechanics, though a few claims are stronger than the evidence currently available.
Potential benefits:
Ankle mobility: Holding a deep squat requires substantial ankle dorsiflexion, so practicing it can help maintain or improve ankle range of motion.
Hip mobility: The position places the hips in deep flexion and can help maintain flexibility and comfort through that range.
Balance and coordination: Remaining stable in a deep squat challenges balance and body awareness.
Lower-body strength and endurance: Repeatedly moving into and out of a deep squat can strengthen the legs and supporting muscles.
Functional mobility: The ability to squat deeply is useful for many everyday activities, especially those involving lifting, gardening, or working near the floor.
Claims that are less certain:
"Joint lubrication": Movement does help circulate synovial fluid within joints, but there is limited evidence that deep squatting provides unique lubrication benefits beyond regular movement.
"Relieves spinal pressure": Some people find the position comfortable and may experience temporary relief from stiffness, but deep squatting is not universally beneficial for the spine and may aggravate certain back conditions.
"Improves lower back health": This can be true for some individuals as part of an overall mobility program, but it is not a guaranteed outcome and depends on factors such as existing injuries, anatomy, and technique.
Important considerations:
Not everyone can comfortably perform a flat-footed deep squat due to differences in ankle structure, hip anatomy, previous injuries, or mobility limitations.
Forcing the position can cause discomfort in the knees, hips, ankles, or lower back.
Gradual mobility work for the ankles, hips, and calves is often more effective than trying to hold a deep squat immediately.
Overall, the deep resting squat is a valuable movement pattern that can support mobility, balance, and functional movement, but it should be viewed as one useful tool rather than a cure-all for modern postural or musculoskeletal problems.
