The Asian Squat Test Step 1 - Drop down into a full squat with heels on ground Step 2 - Hold for 60-120 seconds Step 3 - Monitor foot angle & how the body feels This is a signal of ankle, knee, and hip mobility and leg strength, strongly... correlated with independence, fall risk, and longevity as you get older. If you can hold this squat for a minute or more, you've got healthy hips and ankles. If you can't, start by holding onto a pillar and gently lower yourself into a squat position. Aim for 3–5 minutes total per day in short holds (30–60 seconds), and build up gradually.show more

You know this was the way India ancestors use to go toilet until western toilet took over. Still in many parts of India Indian toilet is used.

Some Chinese people still do this today

In India it also done but western seats have gained a lot of traction in last some decades. Good to see China and India have some things in common

I can’t do it because my heels come off the floor.

Should people who’ve had knee surgeries try it? Like a partial meniscectomy, etc?

Not gonna lie I have lived in china, and I am kind of jealous of the fact that most Asian countries had the brains to teach people to go to the bathroom in the squat position, not only does it ensure better spinal, hip, and foot health, but it is also an ergonomic position for the body to bear down when you are going number two!

I thought that I read somewhere that this posture is also helpful for foot arches. Can anyone verify?

Easy till I put my heels down then my shins (tib) caught fire 🤣

If someone’s heels keep lifting off the floor, what’s usually the limiting factor—ankle mobility, hip mobility, or something else?

Once you can get in the position n hold do it daily You'll be surprised how long you can squat for. I reakon i could cook breakfast in a. Squat if the oven or bbq was low enough

The goal is to have your feet flat on the ground, correct?

also well known as deep squat 90 secs daily was the best habit I've started some weeks ago: no stiff hips and no leg pain anymore at running and cycling thx dan for reminding again

OK, I didn't realise I could effortlessly do this! Something I'm good at and with health benefits! Woohoo! Time to build on it. Thanks!

Your bowels too

i’m going to do the 2mins test

Try after a long run or a long cardio session and it’d do wonders to your lower body.

Fck u for calling a Malasana as Asian squat…

25 years of lifting and I still can't do this squat. Flexibility has always been a weak spot for me.

The head rush I get after this is godawful

Sadly my hips are stuffed....

Every morning for 10 mins Indian toilets made me do this

That was how the Chinese used to poo....and each poo exceeds two minutes.

Mobility is one of the best long-term investments you can make. Train it now, and your future self will thank you.

Each day, I try to get 20 minutes of sunshine. I will do it squatting instead of sitting. Thanks for the idea.

This is one of those things which look very very easy until you try to do it and you suddenly realise - it is very hard. Very hard.

or take Yoga

What would be the point of failure here, if you’re able to to get into that position? Once you’re there, it just feels kind of effortless to sit there. I’d have thought if you can do 10 seconds, you can do 10 minutes.

Importantly, if you cannot get down there with heels down, it does not mean you do have major issues. It just tells you some more information about ankle mobility, hip position, strength, body proportions, and general exposure to the position. Luckily, most people can get much deeper with practice. But for some people, their actual hip or ankle structure will simply never allow them to get this deep and trying to force the position just leads to pain and frustration.