Asian Squat vs Slav Squat: A Deep Dive Into Origins, Techniques, and Advantages

The differences between an Asian squat vs Slav squat are so subtle, many people think they’re precisely the same thing.¹ And while they are largely the same movement or squat position, the exact foot placement and origins of the Asian squat versus the Slav squat are entirely different.

That being said, we’ll cover the differences in origin and foot placement before we move on to how to perform each, why westerners may have problems getting into either deep squatting position, and the 7 benefits of the Asian squat for maximum effect inside or outside the gym.

Asian Squat vs Slav Squat Defined

Seeing people perform the Asian squat is an ever-present image in a majority of the Asian countries; the Asian squat is essentially a deep squat similar to back squats exercises which Asians adopt to do everyday activities such as relaxing, doing house chores or using the restroom.

Slav squat is fundamentally the same thing and is attributed to the Slavic cultures and is also a deep squat—it is slightly different as it does have a wider base with feet placed at shoulder width or slightly wider in contrast to the Asian squat which has a narrower stance.

The real difference between the two boils down to region of origin.

What Is Asian Squat? What’re the Origins of the Asian Squat?

As briefly stated before, the Asian squat also known as the kimchi, Japanese and Korean squat is a deep squat that is performed by sitting back on the heels and is a part of daily Asian life. A visit to Asia will quickly reveal that they partake in this position daily as the Westerner would do sitting on a chair.

It is completely normal to see Asians eating, smoking cigarettes, chit chatting, preparing food, playing board games, waiting on a bus or even doing a resting squat. All of these activities are obviously done while sitting in the Western world.

Source: jxfzsy via Canva.com²

The Asian squat has its origins in India eventually arriving in China who developed it as a technique to perform what would prove to be strenuous activities such as picking rice in paddy fields or eating bowls of rice—all these activities can take a toll while standing, hence the Asian squat was born.

The position is deemed as a substitute for standing and sitting and is second to lying down as the most relaxing position that the human body can be in; it is also very natural to the body and thus has naturally taken its place in Asian society with the modern conveniences doing little to change that.

What Is the Slav Squat? What’re the Origins of the Slav Squat?

The Slav squat is the Eastern European equivalent of the Asian squat and is also a deep squat and is performed by sitting down between the feet while they are pointing outwards. Slav squatting has different origins from its Asian counterpart. For one, it is not based in Asia, but rather has its roots from Slavic or eastern European countries.

Photo by Bruno Bueno on Pexels³

The term ‘Slav squat’ originated sometime in 2012 when squatting Slav was coined and was mainstream in 2014 appearing as a search term on Google. It is associated with working class individuals referred to as ‘Gopnik’ placing themselves in a Gopnic squat position while loitering, sipping on beer bottles and smoking.

The Slav squat is therefore an expression of the Gopniki, which is a meme of someone squatting adorned in an Adidas tracksuit, squatting while passing an arrogant look with a poor neighborhood in the background.

Asian Squat vs Slav Squat: Is Slav Squat Another Name for Asian Squat? Are They the Same Thing?

Identifying the differences between Asian squat vs Slav squat is a gray area as they are essentially both the same thing; implying a deep squat for those who perform them. The only minor difference being the foot placement when doing them.

In general, the Slav squat has a slightly wider foot stance than the Asian squat.

In reference to the depth and type of squat, the Slav squat is technically another name for the Asian squat.

How to Perform The Asian Squat vs Slav Squat

The Asian squat and the Slav are almost similar in how they are performed with some minor differences in regards to foot placement. To do the Asian or Slav squat, one should:

• Stand with feet hip-width apart stance while maintaining pointed forward toes. The Slav squat will be performed with feet shoulder width apart and toes pointing outwards.
• Initiate the descent by bending knees and lowering the body downwards in the same way as to sit back into a chair. Ensure that the back remains neutral and straight and not allowing the knees to exceed the position of the toes.
• This position should be maintained for 10 seconds; the squatter should then rise back up to the starting position and repeat the process 10 times.

7 Benefits of the Asian Squat for Max Effect + Slav Squat Benefits Since They’re the Same Thing

Asian squats, also known as Slav squats, have numerous benefits for those who choose to engage in them doing them regularly and throughout the day, including improving ankle flexibility, reducing lower back pain and helping pregnant women during labor.

Whether you prefer the Asian squat or the Slav squat, regularly performing the Asian squat can be highly beneficial—here’s how to make the most of its 7 benefits.

1. Improves Body Awareness & Provides a Full Body Workout

To perform the Asian squat, multiple muscle groups and joints are recruited such as the quads, hamstrings, hips, glutes, core muscles, and ankle and knee joints. This makes the squatter have more awareness of all these muscles in relation to one another which will assist someone to have better control of the entire body.

The Asian squat can be considered a full body workout because it calls upon muscles not only of the lower body to perform, but also the upper body such as the back to maintain stability and posture.

By consistently going into and out of this position, these muscles get a workout and become accustomed to the stresses of performing this operation, thus getting stronger at the squat.

2. Allows for a More Efficient Defecation

The modern invention that is the toilet seat has made defecation a much more ‘comfortable’ experience but not for the digestive system. Defecation can be controlled by to a certain extent by the contraction of the anal sphincter muscle, however this muscle cannot sustain solely sustain continence.

The body depends on a bend between the rectum which is the reservoir for feces and the anus, the exit for feces.

When someone is standing up, this bend known as the anorectal angle is almost at 90 degrees causing an upward pressure on the rectum and thus ensuring feces stay in.

Squatting straightens this bend which makes defecation a much easier and complete process independent of the valsava maneuver—a process where an exhalation is performed without allowing air to escape through the mouth or the nose.

Defecation cannot be done without the valsava maneuver which causes repetitive straining and can compromise the cardio-vascular system and cause fainting or death; the squatting posture to defecate ensures a reduced amount of straining.⁴

Sitting on a modern toilet to defecate is unnatural and results in an anorectal angle that is unbecoming for defecation which makes it inefficient and results in an incomplete defecation. In addition, defecting by squatting prevents many diseases such as colon cancer, hemorrhoids, constipation and prostate cancer.⁵

3. Works & Engages The Core Muscles

The Asian squat demands that balance and an upright posture is maintained if it is to be performed properly.

This recruits the core muscles to satisfy this requirement and regularly doing it can be the first step in overcoming bad ab genetics; this is a better contrast to spending hours slouching or sitting in a chair which tends not to activate the core muscles.

4. Improves Ankle Flexibility & Stretches Tight Calves

Ankle mobility and flexibility are issues that many Westerners and indeed large swathes of the population face, the nature of doing Asian squats helps negate issues with this body part.

There is a direct relationship between the level of ankle, hip, knee and range of motion and the muscle strength of these joints and the level of deep squat ability; an indication of importance in getting into a deep squat position such as the Asian squat for lower joint health.⁶

Source: Sura Nualpradid via Canva.com⁷

The deep nature of the Asian squat forces the knee to get into flexion which causes the muscles at the back of the legs to stretch out. Sitting on chairs for hours on end often leads to tightening of these muscles and regularly getting in and out of Asian squats will help stretch these muscles out.

5. Helps Relieve Lower Back Pain

Squatting to a full depth has clinically been shown to alleviate the symptoms of lower back pain while strengthening these muscles.⁸ Asian squats call for the individual to enter into a full depth squat which leads to increased movement since these body parts that aren’t usually accustomed to doing so.

Lower back pain has many causes with the main one being many individuals leading sedentary lives.

By regularly performing the Asian squat, the ankles, knees, spine and hips are activated, which delivers oxygen, nutrients and improved blood circulation having a positive impact on the lower back.

6. Aids Pregnant Women During Labor

Pregnant women may sometimes have pain during labor. The squatting position as in an Asian squat aids in the expansion of the pelvis and thus allows gravity to facilitate the downward movement of the baby which makes labor a less painful process while increasing its safety.⁹

7. Helps Reduce Pressure on Joints

The Asian squat provides the squatter with a better balance than its Western counterpart because due to the placement of the feet, the center of gravity is on the feet. This results in less pressure being placed on the knees and in particular, the patella tendons which reduces the risk of injury and they should be included in workout plans.

Potential Downsides of Asian & Slav Squats

While deciding between the Asian squat and the Slav squat, it’s important to note that both offer many benefits but also have potential downsides for those who regularly perform them. These risks include developing hip issues, cutting off blood supply to the leg, and knee osteoarthritis.

Can Exacerbate Hip issues—it has been observed from Hockey goalkeepers who spend long periods of time in a squatting position, developing hip conditions even though their knee positions may contribute to this in some way.

When someone is squatting deeply, there is impingement being created at the hip because the joint is nudging on the front of the labrum (cartilage located at the rim of the hip joint hollow). However, this may not happen to all individuals since responses are different.

Has the Potential to Cut Off Blood Supply—squatting deeply and for excessive periods of time may result in the cut off of blood supply to the leg due to the femoral artery being sharply twisted which may make the feet and legs in the long run go numb and can result in peripheral arterial disorders.¹⁰

This has been observed in population segments in India who spend a good deal of time squatting in agricultural fields.

May Increase the Chance of Knee Osteoarthritis—individuals who spent more than 60 minutes a day squatting everyday have a higher chance of developing knee osteoarthritis.¹¹

Knee osteoarthritis is the breakdown of cartilage in between the knees which allows the bones to rub together making for a painful condition, which causes the knees to become stiff and may swell. However, individuals that spend less than 60 minutes tend not to have this debilitating knee issue—moreover, occasional squatting did actually reduce this risk.¹²

This adds to the common adage, too much of something is usually not a good thing.

Japanese Squat Technique Exercise: Mastering the Asian Squat Correctly

There are some exercises that those who are not able to squat can perform to prepare their muscles and joints to control the position of the Asian squat. The following should be done daily until someone is able to do a squat:

Bent Knee & Hamstring Glute Exercise

Place a chair against a wall and place the hand on the edge while bending the knees and pushing the butt and keep the weight on the balls of the feet.

Heels should be off the floor. You may place a book to support the heels but the foot must be elevated. Practice partial squats with support from the chair.

Continue practicing until the torso is deeper into the squat and someone could alternatively hold a position for 30 seconds to help build strength further or even bounce in difficult areas of the motion that are tough. The goal is to get the hamstrings to touch the calf and do the exercise with little to no assistance.

Hip Flexor Exercise

Sit on a chair and lift one knee up as high as possible feeling the muscles at the top of the leg working and do them in 5 to 15 reps per leg, building strength and height with each movement. To build more strength, hold the top position for 5-15 seconds or hold a dumbbell on top of the knee.

How & Why You Should Squat ATG at the Gym

ATG squat also known as “ass to grass” and it’s essentially the weighted version of Asian and Slav squats. In the powerlifting community, an ATG squat is essentially where the quads are lower than parallel in relation to the ground, or where the hips descend below the knees.

The form of doing these types of squats remains the same as conventional squats—the only difference being the depth of the squat.

Source: SrdjanPav via Canva.com¹³

There are a number of benefits of squatting ATG and these include:

• They develop the quads more as they get an increased activation at such a deep depth.
• Squatting ATG enhances balance and stability as the core is greatly engaged to ensure that the torso remains stable once the deep depth has been achieved.
• ATG squats also increase flexibility since the body is going through the full range of motion to achieve the required depth.
• Squatting in this way can also improve the overall squatting performance of the lifter and can stave off plateaus that are hit during parallel depth squats due to increased muscle activation.
• ATG squats are great for climbers by enhancing their abilities since this form of squatting will amply develop their quads.

Why Some People & Westerners Can’t Do the Asain Squat? (Genetics vs Lack of Mobility)

It’s a well-known fact the majority of Westerners are not able to do the Asian squat and the reason comes down to the sedentary lifestyle which greatly inhibits mobility and in some cases, genes have some part to play with the increased pressure on the knees may be too much to handle for some.

Flexibility & mobility—the key to ensuring a successful Asian squat is to make sure that the fleet stays flat on the ground. Tight calf muscles from spending too much sitting and having decreased mobility and flexibility in the ankles will make it difficult to perform this type of squat.

Weak abdominal and thigh muscles—Asians spend a lot of time going in and out of the Asian squat which makes their abdominal and thigh muscles strong and suited to performing the squat. Many people often have weak muscles in these areas due to sitting for long periods of time.

Feet placement—westerners who do squat often because they are exercising while engaged in a back squat workout, will place the feet in a wide stance which gives an increased range of motion (ROM) while Asians are used to having the feet closer together which gives them a less ROM making the posture easier to do.

Genetics in relation to femur to tibia proportions—Asians typically have shorter legs and overall shorter stature which makes it easier to perform the squat compared to their Caucasian counterparts which shows the genetics that are affecting your squat form but can be overcome with constant practice and good form.

Lack of practice—anyone who has observed children playing or in daily activities will notice them squatting with ease. As they get older and start using desk and chairs, they do less squatting which decreases the ankle’s range of motion.

When making a choice between an Asian squat vs Slav squat, it will quickly be realized there is not much difference between the two, but both require excellent mobility and flexibility—mastering either one is an asset and you may use 7 benefits of the Asian squat for maximum effect and improve overall health.

Frequently Asked Questions