I don't know why I'm suddenly obsessed with being able to do this resting squat, but ankle mobility is exactly my issue with being able to do it, so I gotta try these.
Thanks so much. I was able to this squat naturally until I reached my mid 60's and gradually lost it. I am so pleased to have some exercises so I can try to get it back now in my 80's! I will let you know! :-)
I'm struggling with the ankle mobility part of this position and am glad you addressed it. Also as a Slavic person, I appreciate you acknowledged that it's also called a Slavic squat. 😊
I had a broken ankle surgery a few months ago, and my dorsiflexion and plantar flexion on that foot became limited. I hope these simple exercises can help!
I had surgery on my ankle March 2020, and my ankle is still stiff most days. I’ve got a metal bar though so who knows if I’ll be able to this but I’m gonna try.
@@CharmChampion Kaytlin I had two big screws removed 8 weeks ago and can finally walk without a limp. Range of motion improved 30% according to my physio as soon as I went back to him (after 6 weeks recovery). That was so worth doing. I still have a plate and 9 screws on the outside of my calf which is hopefully coming out in 5 months time. It is definitely worth considering hardware removal in my opinion. They kept telling me the screws could not be an issue but I could FEEL it. I felt immediate relief and freedom of movement in my ankle the minute the 2nd screw was out. So hardware may not obstruct you but it can and you have to insist on this, if it is the case, as they are not keen to take this metalware back out.
I can only get in the squat with my feet pointed out and fairly far apart. Needless to say, I figured out my ankle mobility sucks. I'll start working on it. Thanks!
Flexibility/Mobility is not the only variable. The proportion of your legs and torso also matters, to the point where flexibility can not overcome it. Here is a demonstration: th-cam.com/video/Av3LO2GwpAk/w-d-xo.html and some human examples: th-cam.com/video/KGEKRjlZKf8/w-d-xo.html
Have only been able to squat, up on my toes as long as I can remember, even as a kid. 10 year old me, thought maybe I was broken 😆I hurt my back last year and realized just how much I bend over to reach thing down low and do stuff on the ground. So here I am at 57 trying to master the SQUAT. about 5 weeks in, I think i am getting closer to flat footed? Thank you for such thorough and thoughtful suggestions on how to make it happen.
If you want to avoid bunions you need to be able to maintain this flexibility into old age. Trust me, I know from experience. As soon as I stopped being able to squat my bunions started to appear. Only recently found out it's got a lot to do with muscle tone and flexibility in the feet, ankles, calves, shins.
Well no bunions are formed from tight shoes that smash your toes together rather than allowing them to spread out, the big toe smashes inwards and so a bunion forms as the rest of the foot remains the same
@@tasbirmiah5247 I have worn wide toe box shoes all my life but am still struggling to stop bunions forming. I have a friend who's 80 and has worn pointed toe high heal shoes all her adult life because she is 4' 10" and still has perfect feet. It is to do with a combination of genetics, gait, footwear and rarely just one of those things on its own that causes bunions.
I want to prominently post that you are my body conditioning guru! I am an MD, 72 years old with a titanium femur rod, but have always been active. I sat in a chair for decades of private practice, and all the physical things I used to be able to do “mysteriously” melted away, even with regular aerobic training and weight training. The detailed Asian squat program, your core strengthening program, hip flexibility and getting off the floor without using hands (mortality predictor) are all fantastic. Of course, with the time required, I do this instead of working!🤷🏻♀️ But I thank you so much for an encouraging and very humanistic approach to working with the body at any age or stage! Physical therapists and chiropractors have nothing on you!👏👏👏💃🏻
This video reminds me of when my son was 3 yrs. old and asking me what I was doing while I was trying to touch my toes. While I was struggling, my son bent over, placed his forehead on the ground and said: "like this Dad"?
thanks brother, I almost have it - with your good advice I can now go flat foot primal squat in a very wide stance, working on getting the stance a bit closer and more comfortable over time
I've been looking for this forever. As a yogi, I can sink into a primal squat with ease but getting up with just leg strength is a challenge. I knew my lower leg strength was the issue, but didn't know how to address it. Thank you! 😊
I’ve been looking for these exercises not just for the asian squat, but for stretching and strengthening my calf and ankle for playing pickleball safely without injury.
Your tutorials have been very helpful. I'm 62 and I can now do the squat after practicing for the past three months. Thank you and i like the way you put things across.
I would like to see a seven day rotation schedule for improving the various groups to do the asian squat. Are we not needing to rest a muscle for a day or two between workouts? I'm a senior citizen, and need to gradually stretch and strengthen. At this point, I can barely get to the squat, and have trouble getting up from it without twisting or leaning into my hands. I think everything needs some improvement. Much thanks to you for being here.
In the previous video he mentions to take appropriate rests and not overdo it so you can't walk for days. 2-3 times a week here and about twice a week for the previous video.
I understand needing flexibility in the muscles, but I always thought that the squat was supposed to be a completely relaxed position, but it sounds like you're saying that the tibialis anterior muscle should be contracted constantly in order to maintain a slight forward balance (so that it's not really a hundred percent relaxed position). Is that correct, and if so how long would you say most experienced squatters are comfortable being in that position at a time? thanks.
Thank you so much for these exercises. I also have a huge challenge in getting up from the squat even if I hold on to something. My back strains and starts paining. Please give some exercise for this also
This video has helped me so much so far! I actually already see a difference. These are actually the muscles I would injure while running in school. Didn’t realize they were so weak!
@@Uprighthealth hi, I just want to ask something, when I do a resting squat my feet have a tendency to role inwards so that most of my weight is born on the inner sides of my foot so that the outside edge of my foot tries to almost lift up (essentially they're quite widely splayed compared to most people), should I try more holding a position with my entire foot planted on the ground (which I find quite difficult without wanting to fall backwards) because this is causing the base of my big toes to hurt a little whenever I squat. What do you suggest?
I am woken up by cramps in my feet which travel up the leg, especially on one side . Maybe this ( lack of flexibility and strength) is the reason why. I have a long road ahead of me. Yet now I have some strategies to try. Six inch stilettos, lol. Women really harm themselves try to “ look good”. Men ought to try it if they insist their gf should wear them to be “ more attractive. “
Your very first statement makes it clear that high heels are modern foot binding, unless worn only very rarely. Please use your influence to stop manufacturers from putting heels on little girls shoes. It's beginning to happen more frequently
I’m totally English my family is totally English and I can do it always have been able to perhaps it’s my huge thighs and great calfs I am incredibly lucky genetically perhaps
Legit did this with ease while watching 🤣, I'm not Asian, or maybe I am, cause I'm half Amerindian and half east Indian and Amerindians came from Asia, so possibly
i can only get and hold the position if I angel the legs outwards like a V shape, is that bad? How much is allowed? If I try to position the legs into the middle or point them straight ahead, I cant hold the position and I fall backwards and it hurts in the muscle in the lower legs a lot. I am 80kg and 1.84m heigh. Does height has something to do with it the taller you are the more you have to make the legs point outwards?
Its not just dorsiflexion needed. It took many videos for one to explain that peoples hips can anatomically open different because they are structurally different. the standard may not always be feet angled forward 15% out. It can be 60% depending on anatomy. anatomy alone. informing people they should be able to squats in a function that causes pelvic grinding only exacerbates their issues. Or otherwise deeming it cheating when it is physically natural because their wider hips. Asians mostly have narrow hips and squat forward easy.
Well i got to the point where i can kinda rest in the position but still not reaching the ground with my heels. Maybe I'll get them down with the exercises from this video :D
I was never able to do it while resting flat on my feet, even as a kid (my heels were always raised). Is it like doing the splits? Could never do that either.
..HAR. 68 yr old First Nations native here, Onondaga, & Proud to say i've been naturally doing this squat my entire life, along with all of my relatives. it's Very Comfortable & easy to drop into & rise out of in a hurry if necessary.
This has to be part of the problems I’ve developed since pulling a groin muscle and stopping my yoga practice. Unbelievable how weak I’ve become because I’ve been afraid of hurting myself! I’m in my mid 70’s and have always been flexible until the injury somehow happened. 20+ yrs ago I tried hot yoga one time and injured the groin muscle so badly that I was in pain day and night for over a year. So maybe I’ve re-injured it somehow during normal yoga. If I don’t get stronger and more flexible again , it will be the slippery slope to lack of stability and balance for me. I’m so happy I came across your channel !! Going to try your suggestions and plan to be very conservative so that I don’t injure something else 🤞🏻 And yes, there will be discomfort and pain, yet it will be worth it, as opposed to pain from not being stronger!! Wish me luck 🍀
Thank you so much for this. I've been trying to figure out why I was always losing balance backwards when squatting, but had no difficulty with all the typical exercises that you do working up to it. Now I finally know what the issue is and what to do about it.
Flexibility/Mobility is not the only variable. The proportion of your legs and torso also matters, to the point where flexibility can not overcome it. Here is a demonstration: th-cam.com/video/Av3LO2GwpAk/w-d-xo.html and some human examples: th-cam.com/video/KGEKRjlZKf8/w-d-xo.html
@@LauraFrankeVideos not true at all. there are tons of people with proportions like the examples he shows. they are simply compensated by having feet closer together or farther apart. you can easily find people with proportions like that squatting perfectly fine. i always see these videos with these sorts of excuses, but if you look at russian/eastern european/asian training videos, you can clearly see that EVERYONE is squatting perfectly fine.
@@user-tz9jh6pv2j You're absolutely right, people with long legs can compensate by having a wider stance and/or a wedge under the heels (He goes over that in that second link I posted). The point was that things like ankle flexibility is often not the problem, and working on that alone won't help enough to compensate a person with long legs and a short torso. Other things like a super wide stance are also needed. That being said, what we seem to be talking about is the depth needed for a barbell squat, not a "resting" squat. Even a super wide stance often doesn't get certain people down so low that they are in a barefoot "resting" position at the bottom like he is showing in the video. There are some people that really need a heel wedge to get thaaaat low. I didn't want to suggest that some people are just screwed and should give up squatting, so thank you for helping me clarify. Anyone can squat well, but some people might need to make modifications to stance and footwear in order to do so, and don't give up if only stretching calves and ankles doesn't seem to help.
Thank you. This helped me a lot being able to do a full deep squat and much better at downward dog pose. I was almost there, now I can do both poses without any modifications. 😊
I've had mild balance issues for 14 years - coupled with clawed toes on my left foot - and currently have a low-level injury of my posterior tibial tendon of the same leg (something which always seems to resurface for a few months each time I run a marathon), and yet I found myself able to do one of these squats without any trouble. I wouldn't have believed that would have been possible before trying it for the first time. 😀 I wonder what's happening in my case? 🤔
I can get into the squat but i cant stand up out of it - and couldn't figure out the steps to do it (apart from standing sraight up right?) These videos are bloody marvellous!!
Do people really struggle with this? I’ve always been able to do this. I guess cuz I’m skinny. But I’m 35 now I never gone to the gym or exercised in any consistent way either.
What got me from being unable to squat like this was 3 days of 5 minute jogs in the morning with my dog, it's crazy how someone as unhealthy as me can progress pretty quickly with regular light exercise. Watching this video in the squat position too lol
I love these videos! I watched the first one last night and did the first exercise, but didn’t feel too much of a stretch. I just did the first exercise in this video and can already squat footed and without getting in a really wide stance as long as I have something to hold on to. Back to the first video now for the exercise on being able to balance in this position!
I can squat but my heels never touch the ground so I can squat on my toes pretty good. I will try to make my calves more flexibile so that my whole foot touches the ground. Thank you
I have such poor ankle mobility from numerous ankle sprains from basketball. I wish this wasn't the case so that I could squat deeply at the gym during leg day. I'll try your recommendations and see how it goes. Thanks..
I've been trying to do this deep squat for about a month now. Not only do I lack ankle dorsiflexion, but my hips don't allow that motion. I'm getting closer though and only need ~1" heel raise, but it's not comfortable at all. Why do the back of my heel/Achilles feel so bruised?
I love your adaptive exercises- how you show us to find ways to do the exercises in all different positions and with great varieties of supports/props/etc. THANK YOU!
You are correct! I’ve been a squatter all my life, but put on weight in my 50s resulting in water retention in my ankles and feet and making the process too painful for any period. That’s said, weight is down, water retention is gone and squatting is fairly easy again.
...and the weaker toes part was really good. the acupuncture meridians run through each digit (toes/ fingers) so important to get them functional / stronger :)
Thanks for this video, I've always been able to do this type of squat but my mother hasn't. However recently she's been expressing the desire for more flexibility. Your video was well detailed and the exercises easy to replicate, so I'm sure that this will help my mother in her goals.
Which of these exercises was the most challenging for you? Drop me a comment!👇 🎥Asian Squat Playlist: th-cam.com/play/PLfKNSz5BBcBFj4s3JY-ykZZS5bZ4tP0MG.html 🎯Asian Squat Course: www.uprighthealth.com/asian-squat
2 Questions. 1) when I try this, my legs fall asleep after a very short time, and I need to stand up to bring blood back into my legs. (what is the solution?). 2) I heard this might inflame the sciatic nerve (is that true?)
Just rehabbing a sprained ankle with loss of range of motion and this popped up in my feed. Great explanation/ guidance on developing the squat - I've always struggled with the falling backward issue while in squat. Thank you
From the beginning of Covid I decided to start squatting on my chair intermittently to break up the sitting. I had read this article in the british science magazine 'New Scientist' about how some study were suggesting if helped cardiovascualr issues when aging. You can search the article "Discover how to sit to dodge the dangers of inactivity" although I'm afraid its paid content. One of the reasons mentioned in the article is that your muscles are more active than when chair-sitting as you have to constantly do micro balancing moves. Thanks for this video I think this is exactly where I need to improve now.
I'm very confused. Please do a video, or send me to it, for the stretching. My knees have never bent that degree. Despite a decade of stretching/ focused attemps..., My feet, calves, shins, ankles have all the needed strength(&core.) I physically can't get my knees to bend enough. Thx. Lisa
All this is well and good and will help to a certain degree, but people with long femurs and a short torso will always struggle with deep squats compared to someone with opposite body proportions, namely, shorter limbs and a long torso.
it might be worth mentioning that not everyone can improve their ankle mobility. If you have a hard end-feel when mobilizing ankle in dorsiflexion, that means that it's your bones which are limiting you. Therefore limitation is structural and you should not force the movement.
doing this not only to achieve the asain squat, but also to help my skiing since my limited ankle ability really impairs my ability to stay forward and ahead of my skiis on steep slopes. thank you!
I’m super comfortable doing this fundamental squat when wearing a 1.5 inch heel. One of my ‘training tricks’ is practicing the squat with a lower heel. I feel the stretch, but I can do it…I’m looking forward to trying this exercise program, so that I can do it flat or barefooted. Thank you so much for posting this series.
Good afternoon. I want you to try something; it's a simple thing I picked up on track team. Feet shoulder width apart, standing plainly as if in an elevator. Rock back on your heels just a bit, and lift the toes up as far as possible. Hold for 1-2 seconds, then down. Tell me how 15 of those bad boys makes your lower calves feel. Heh
I lost 160lbs and ever since I can sit in thos position pretty easily. The problem is, if I do it for more than 10 minutes a day, that night both of my entire legs cramp furiously. I've went to thw doctor and they don't know what's going on.
Where have you been all my life? A couple of serious ankle sprains have my right ankle in sad shape. May as well just make a play list of your stuff in my library. LOL
I am training barefeet running. This might be interesting for some extra training and flexibility and strengthening as it engages most of the muscles that I use while running.
The real golden nugget of this video for me was the section on toe flex or contractions. I have really tight muscles overall because I have severe combined ADHD. One of the problem areas is that I have really high arches and this kind of thing gives me cramps but knowing that that movement can help with that area is going to be something that might help me a lot so thank you for the section on the toe stretches
What?! Wait! *engages hyperfocus* Muscle tension in feet can be traced to ADHD? So my foot pain and the fact my foot has started rolling out more DESPITE a job where I don't spend any more time on my feet than at previous jobs--that could be an extension of the muscle tension I carry in my shoulders on the daily now? 🤯🤯🤯
@@NoxCattus sorry to awaken your sense of being a brittle rubber band. I often notice that I'm gripping things too hard like a game controller or something and my hands start to hurt
Flexibility/Mobility is not the only variable. The proportion of your legs and torso also matters, to the point where flexibility can not overcome it. Here is a demonstration: th-cam.com/video/Av3LO2GwpAk/w-d-xo.html and some human examples: th-cam.com/video/KGEKRjlZKf8/w-d-xo.html But of course lack of flexibility IS the problem for some people, and it's always good to stretch your ankles! These are good suggestions, I just don't want anyone to get frustrated if it doesn't work for them and they don't know why.
Liked and subbed. Thanks for being such a positive force when you teach, makes me want to try the exercises out right away! I'm 36, and I'm realizing that my sedentary lifestyle has begun to wear on me way too early for my liking. I can do the squat comfortably, but I slouch and spread my ankles real fast, gonna look at the rest of your playlist. Cheers!
The hardest thing about ''ankle mobility'' is having long femurs/long upper legs. For those people, it's almost impossible to do a ''perfect'' Asian Squat. Great video anyway!
What a useful and engaging channel. I have bilateral sciatica. I also have old fractures in my foot that were not treated properly. And my knee was dislocated and injured during the same fall. I didn't have a good dr. I refuse to become sedentary. The Asian squat was recommended as a goal. This series is helping to keep me determined 💚
1 ankle is flexible but the other… almost no dorsiflexion at all. So I just squat with one leg sideways/forward to compensate that and lean on my good one for the most part (overloading that side unfortunately). So hopefully I can get some improvement with these tips and exercises and it’s not all calcified… I had a ligament extension surgery coupled with the surgery to get a prosthetic upper ankle joint (lower hinge joint was fixed/fused together a few years prior, which finally got me some pain relief but the other hinge joint had to be exchanged for a prosthetic or fixed/fused together too but first, the prosthetic. But it was such an unwelcome surprise that I couldn’t gain more than 4 degrees towards that dorsaflexion
I have a question that maybe you've answered before, but I just started watching your videos and haven't read any comments. What do you do? If you're like a heavier person and you know your stomach's in the way or I have a problem, just bending my knees like to get down into a squat. You know what I mean? It tends to put a lot of strain on them because I've got some of your legs. Do you find this position easier for smaller people or am I just going to make this harder than it should be. LOL. First video I saw intrigued of me and I am definitely going to start. Trying to do so with your exercise is because it would definitely help me when I work and also in gardening and other times at home when I'm cleaning. Thank you so so much for you for wonderful videos. I subscribed after the first one
I have a diagnosis of peroneal syndrome on my right foot. When I tried to do the squat last night, surprisingly my old "weak" knee problem felt fine, but the right heel/ankle complained loudly. In the squat, I could get into it except my heels wouldn't stay flat. I'm in my 60s, but I have good, even excessive flexibility in general due to being hyperligamentous and having a long history with yoga. QUESTION: Is it safe to do these exercises to be able to do the squat, and if not, or if I should be doing different ones anyway, can you direct me to the correct ones? I really appreciate your videos.
what did the skeleton do to be put into timeout? So sad 😢
HAHAHAHAHAAAA
😂😂😂
😂😂😂😂
Lol 😂
Lmaaoooo that was mad funny
I don't know why I'm suddenly obsessed with being able to do this resting squat, but ankle mobility is exactly my issue with being able to do it, so I gotta try these.
O A T M E A L@Praise Jesus, Repent or Likewise Perish
O A T M E A L@Praise Jesus, Repent or Likewise Perish
Same it's like a intuitively thing
Any luck?
@@RoryAbcoe Not yet, though at this point the boundary is my gut keeping me from getting close enough to my thighs to be comfortable.
Thanks so much. I was able to this squat naturally until I reached my mid 60's and gradually lost it. I am so pleased to have some exercises so I can try to get it back now in my 80's! I will let you know! :-)
Best of luck, I believe in you!
You can do it 💪 ✨️ 👏 🙌
Good luck friend!! The body remembers-you’ll get it back, I’m sure
Please keep us posted on your progress
In your 80s I think your body has had enough lol
Can we all appreciate that he uploads consistently? 💕
Sounds about right. 😀
@Praise Jesus, Repent or Likewise Perish
NOBODY want to hear your "Jesus spam".
wait.. this position is supposed to feel like you're resting???????
@@mrcrowe1848 who knows
This is great! I needed this! Never really understood why I couldn’t do the primal squat. Thank you!
I'm struggling with the ankle mobility part of this position and am glad you addressed it. Also as a Slavic person, I appreciate you acknowledged that it's also called a Slavic squat. 😊
I had a broken ankle surgery a few months ago, and my dorsiflexion and plantar flexion on that foot became limited. I hope these simple exercises can help!
I'm here for the same reason.
I had surgery on my ankle March 2020, and my ankle is still stiff most days. I’ve got a metal bar though so who knows if I’ll be able to this but I’m gonna try.
@@CharmChampion Kaytlin I had two big screws removed 8 weeks ago and can finally walk without a limp. Range of motion improved 30% according to my physio as soon as I went back to him (after 6 weeks recovery). That was so worth doing. I still have a plate and 9 screws on the outside of my calf which is hopefully coming out in 5 months time. It is definitely worth considering hardware removal in my opinion. They kept telling me the screws could not be an issue but I could FEEL it. I felt immediate relief and freedom of movement in my ankle the minute the 2nd screw was out. So hardware may not obstruct you but it can and you have to insist on this, if it is the case, as they are not keen to take this metalware back out.
I can only get in the squat with my feet pointed out and fairly far apart. Needless to say, I figured out my ankle mobility sucks. I'll start working on it. Thanks!
That’s what he’s doing in the video so I don’t think you’re doing it wrong.
I got to full squat doing a lot of bodyweight squats. I slowly got deeper and deeper I now have insane ankle mobility on the sagittal plane.
@Praise Jesus, Repent or Likewise Perish weirdo
Flexibility/Mobility is not the only variable. The proportion of your legs and torso also matters, to the point where flexibility can not overcome it. Here is a demonstration: th-cam.com/video/Av3LO2GwpAk/w-d-xo.html and some human examples: th-cam.com/video/KGEKRjlZKf8/w-d-xo.html
That's usually what a Slav squat is by definition, but I'm on the same boat here so we'll try to achieve the proper squat haha
Have only been able to squat, up on my toes as long as I can remember, even as a kid. 10 year old me, thought maybe I was broken 😆I hurt my back last year and realized just how much I bend over to reach thing down low and do stuff on the ground. So here I am at 57 trying to master the SQUAT. about 5 weeks in, I think i am getting closer to flat footed? Thank you for such thorough and thoughtful suggestions on how to make it happen.
I misread this as "Asian Squad Tutorial" but clicked on it anyway to find out how to form my own Asian Squad.
This is actually step one of forming your own Asian squad.
If you want to avoid bunions you need to be able to maintain this flexibility into old age. Trust me, I know from experience. As soon as I stopped being able to squat my bunions started to appear. Only recently found out it's got a lot to do with muscle tone and flexibility in the feet, ankles, calves, shins.
Wow, that is good to know.
Well no bunions are formed from tight shoes that smash your toes together rather than allowing them to spread out, the big toe smashes inwards and so a bunion forms as the rest of the foot remains the same
@@tasbirmiah5247 I have worn wide toe box shoes all my life but am still struggling to stop bunions forming. I have a friend who's 80 and has worn pointed toe high heal shoes all her adult life because she is 4' 10" and still has perfect feet. It is to do with a combination of genetics, gait, footwear and rarely just one of those things on its own that causes bunions.
I want to prominently post that you are my body conditioning guru! I am an MD, 72 years old with a titanium femur rod, but have always been active. I sat in a chair for decades of private practice, and all the physical things I used to be able to do “mysteriously” melted away, even with regular aerobic training and weight training. The detailed Asian squat program, your core strengthening program, hip flexibility and getting off the floor without using hands (mortality predictor) are all fantastic. Of course, with the time required, I do this instead of working!🤷🏻♀️ But I thank you so much for an encouraging and very humanistic approach to working with the body at any age or stage! Physical therapists and chiropractors have nothing on you!👏👏👏💃🏻
@@karenfiske696 here here!!! Well said!!
I am an cheater in The Netherlands. Part indonesian...unbeatable ankle flexibility compared to full blooded Dutchies.
This video reminds me of when my son was 3 yrs. old and asking me what I was doing while I was trying to touch my toes. While I was struggling, my son bent over, placed his forehead on the ground and said: "like this Dad"?
In theory these exercises should help prevent shin splints when running, right?
Thank you! My ankles have definitely been my bottle neck toward this and I'm excited to put these exercises into practice. 👍
b-but... i pooped every single day while doing squat like this.... never knew it was something that supposed to be so hard to do.
thanks brother, I almost have it - with your good advice I can now go flat foot primal squat in a very wide stance, working on getting the stance a bit closer and more comfortable over time
I've been looking for this forever. As a yogi, I can sink into a primal squat with ease but getting up with just leg strength is a challenge. I knew my lower leg strength was the issue, but didn't know how to address it. Thank you! 😊
I’ve been looking for these exercises not just for the asian squat, but for stretching and strengthening my calf and ankle for playing pickleball safely without injury.
Your tutorials have been very helpful. I'm 62 and I can now do the squat after practicing for the past three months. Thank you and i like the way you put things across.
I would like to see a seven day rotation schedule for improving the various groups to do the asian squat. Are we not needing to rest a muscle for a day or two between workouts? I'm a senior citizen, and need to gradually stretch and strengthen. At this point, I can barely get to the squat, and have trouble getting up from it without twisting or leaning into my hands. I think everything needs some improvement. Much thanks to you for being here.
In the previous video he mentions to take appropriate rests and not overdo it so you can't walk for days. 2-3 times a week here and about twice a week for the previous video.
I’m pretty sure the previous video instructed to do the stretches every day and the strength exercises only 2-3 days a week.
I understand needing flexibility in the muscles, but I always thought that the squat was supposed to be a completely relaxed position, but it sounds like you're saying that the tibialis anterior muscle should be contracted constantly in order to maintain a slight forward balance (so that it's not really a hundred percent relaxed position). Is that correct, and if so how long would you say most experienced squatters are comfortable being in that position at a time? thanks.
I could squat on toilet for an hour while watching youtube lmao
Thank you so much for these exercises.
I also have a huge challenge in getting up from the squat even if I hold on to something. My back strains and starts paining. Please give some exercise for this also
This video has helped me so much so far! I actually already see a difference. These are actually the muscles I would injure while running in school. Didn’t realize they were so weak!
AWESOME!!!
@@Uprighthealth hi, I just want to ask something, when I do a resting squat my feet have a tendency to role inwards so that most of my weight is born on the inner sides of my foot so that the outside edge of my foot tries to almost lift up (essentially they're quite widely splayed compared to most people), should I try more holding a position with my entire foot planted on the ground (which I find quite difficult without wanting to fall backwards) because this is causing the base of my big toes to hurt a little whenever I squat. What do you suggest?
I am woken up by cramps in my feet which travel up the leg, especially on one side . Maybe this ( lack of flexibility and strength) is the reason why. I have a long road ahead of me. Yet now I have some strategies to try. Six inch stilettos, lol. Women really harm themselves try to “ look good”. Men ought to try it if they insist their gf should wear them to be “ more attractive. “
Your very first statement makes it clear that high heels are modern foot binding, unless worn only very rarely. Please use your influence to stop manufacturers from putting heels on little girls shoes. It's beginning to happen more frequently
As if most/none of us white N. Americans knew "slavs" did this too! ps I do it, right now in front of comp
I’m totally English my family is totally English and I can do it always have been able to perhaps it’s my huge thighs and great calfs I am incredibly lucky genetically perhaps
Legit did this with ease while watching 🤣, I'm not Asian, or maybe I am, cause I'm half Amerindian and half east Indian and Amerindians came from Asia, so possibly
Asian grandmas live forever because of 2 things... the vegetables, and the squat.
This might sound like a strange question, but what kind of trousers is he wearing. Most of my trousers don't allow for that kind of mobility.
Can people with large guts do this deep squat?
i can only get and hold the position if I angel the legs outwards like a V shape, is that bad? How much is allowed? If I try to position the legs into the middle or point them straight ahead, I cant hold the position and I fall backwards and it hurts in the muscle in the lower legs a lot. I am 80kg and 1.84m heigh. Does height has something to do with it the taller you are the more you have to make the legs point outwards?
Its not just dorsiflexion needed. It took many videos for one to explain that peoples hips can anatomically open different because they are structurally different. the standard may not always be feet angled forward 15% out. It can be 60% depending on anatomy. anatomy alone. informing people they should be able to squats in a function that causes pelvic grinding only exacerbates their issues. Or otherwise deeming it cheating when it is physically natural because their wider hips. Asians mostly have narrow hips and squat forward easy.
I didn't have my glasses on, and I read, "Asian Squirt..."
Love your channel. Working to get strenght back in my muscles after healing from graves autoimmune. Thank you and God Bless
Well i got to the point where i can kinda rest in the position but still not reaching the ground with my heels.
Maybe I'll get them down with the exercises from this video :D
I was never able to do it while resting flat on my feet, even as a kid (my heels were always raised). Is it like doing the splits? Could never do that either.
..HAR. 68 yr old First Nations native here, Onondaga, & Proud to say i've been naturally doing this squat my entire life, along with all of my relatives. it's Very Comfortable & easy to drop into & rise out of in a hurry if necessary.
This has to be part of the problems I’ve developed since pulling a groin muscle and stopping my yoga practice. Unbelievable how weak I’ve become because I’ve been afraid of hurting myself! I’m in my mid 70’s and have always been flexible until the injury somehow happened. 20+ yrs ago I tried hot yoga one time and injured the groin muscle so badly that I was in pain day and night for over a year. So maybe I’ve re-injured it somehow during normal yoga. If I don’t get stronger and more flexible again , it will be the slippery slope to lack of stability and balance for me. I’m so happy I came across your channel !! Going to try your suggestions and plan to be very conservative so that I don’t injure something else 🤞🏻 And yes, there will be discomfort and pain, yet it will be worth it, as opposed to pain from not being stronger!! Wish me luck 🍀
I've been doing this unknowingly since I was a kid. Then again, I am half Chinese.
Hi Upright Health! Great video! Where did you find this tibia bar trainer?
Thank you so much for this. I've been trying to figure out why I was always losing balance backwards when squatting, but had no difficulty with all the typical exercises that you do working up to it. Now I finally know what the issue is and what to do about it.
Flexibility/Mobility is not the only variable. The proportion of your legs and torso also matters, to the point where flexibility can not overcome it. Here is a demonstration: th-cam.com/video/Av3LO2GwpAk/w-d-xo.html and some human examples: th-cam.com/video/KGEKRjlZKf8/w-d-xo.html
@@LauraFrankeVideos not true at all. there are tons of people with proportions like the examples he shows. they are simply compensated by having feet closer together or farther apart. you can easily find people with proportions like that squatting perfectly fine. i always see these videos with these sorts of excuses, but if you look at russian/eastern european/asian training videos, you can clearly see that EVERYONE is squatting perfectly fine.
@@user-tz9jh6pv2j You're absolutely right, people with long legs can compensate by having a wider stance and/or a wedge under the heels (He goes over that in that second link I posted). The point was that things like ankle flexibility is often not the problem, and working on that alone won't help enough to compensate a person with long legs and a short torso. Other things like a super wide stance are also needed. That being said, what we seem to be talking about is the depth needed for a barbell squat, not a "resting" squat. Even a super wide stance often doesn't get certain people down so low that they are in a barefoot "resting" position at the bottom like he is showing in the video. There are some people that really need a heel wedge to get thaaaat low.
I didn't want to suggest that some people are just screwed and should give up squatting, so thank you for helping me clarify. Anyone can squat well, but some people might need to make modifications to stance and footwear in order to do so, and don't give up if only stretching calves and ankles doesn't seem to help.
Can you do it now???
@@Iceyfire12 Only with a slight wedge under my heels...
It actually improvea skiing
Awesome video. Where did you get that tib bar?
Little overweight is there any hope to do Asian squat one day?😅
My problem seems to be that when i stay in the position for too long my ankles get real stiff, so i'm hoping these help with that
Thank you. This helped me a lot being able to do a full deep squat and much better at downward dog pose. I was almost there, now I can do both poses without any modifications. 😊
I've had mild balance issues for 14 years - coupled with clawed toes on my left foot - and currently have a low-level injury of my posterior tibial tendon of the same leg (something which always seems to resurface for a few months each time I run a marathon), and yet I found myself able to do one of these squats without any trouble. I wouldn't have believed that would have been possible before trying it for the first time. 😀 I wonder what's happening in my case? 🤔
Hi name or manufacturer of the tib bar please and thank you.
Omg your son is so cute! 🥰 I'm hoping I can do this squat sometime this year, working on it, will add these to the routine!🤞👍😊
I cant do it. My dump truck of an ass is pulling me to the ground
I can get into the squat but i cant stand up out of it - and couldn't figure out the steps to do it (apart from standing sraight up right?) These videos are bloody marvellous!!
Do people really struggle with this? I’ve always been able to do this. I guess cuz I’m skinny. But I’m 35 now I never gone to the gym or exercised in any consistent way either.
You may have hyper mobile joints like me! They will get stiffer as you age start now😊
What got me from being unable to squat like this was 3 days of 5 minute jogs in the morning with my dog, it's crazy how someone as unhealthy as me can progress pretty quickly with regular light exercise.
Watching this video in the squat position too lol
Thank you for yesterday's gentle neck exercises... AMAZING!!!
is it true that this squat can’t be done with very large thighs?
I love these videos! I watched the first one last night and did the first exercise, but didn’t feel too much of a stretch. I just did the first exercise in this video and can already squat footed and without getting in a really wide stance as long as I have something to hold on to. Back to the first video now for the exercise on being able to balance in this position!
I can squat but my heels never touch the ground so I can squat on my toes pretty good. I will try to make my calves more flexibile so that my whole foot touches the ground. Thank you
I have such poor ankle mobility from numerous ankle sprains from basketball. I wish this wasn't the case so that I could squat deeply at the gym during leg day. I'll try your recommendations and see how it goes. Thanks..
I've been trying to do this deep squat for about a month now. Not only do I lack ankle dorsiflexion, but my hips don't allow that motion. I'm getting closer though and only need ~1" heel raise, but it's not comfortable at all. Why do the back of my heel/Achilles feel so bruised?
Thank u amazing...your son is so cute
Omgosh so adorable 🌞
Indonesia people be like: 😀
I love your adaptive exercises- how you show us to find ways to do the exercises in all different positions and with great varieties of supports/props/etc. THANK YOU!
You are correct! I’ve been a squatter all my life, but put on weight in my 50s resulting in water retention in my ankles and feet and making the process too painful for any period. That’s said, weight is down, water retention is gone and squatting is fairly easy again.
I'm a pedorthist that works on this often with my clients . great video / content . this can help many.
...and the weaker toes part was really good. the acupuncture meridians run through each digit (toes/ fingers) so important to get them functional / stronger :)
Other people squat as part of their culture too, thanks for this tho
Thanks for this video, I've always been able to do this type of squat but my mother hasn't. However recently she's been expressing the desire for more flexibility. Your video was well detailed and the exercises easy to replicate, so I'm sure that this will help my mother in her goals.
Which of these exercises was the most challenging for you? Drop me a comment!👇
🎥Asian Squat Playlist: th-cam.com/play/PLfKNSz5BBcBFj4s3JY-ykZZS5bZ4tP0MG.html
🎯Asian Squat Course: www.uprighthealth.com/asian-squat
Calf raises due to hallux rigidus in both big toes. Is there a modification that would work the calf muscles ??
Right now, calf raises because i have some posterior tibial dysfunction
@@Knotty_WoodCraft yup similar but also tight
all of them. lol. I have done Crossfit, Capoeira, half-marathon...blah blah blah....and these exercises felt like torture.
Calf raises because i have flat feet. Every time i do these exercises i feel better. Thanks for everything bro.
2 Questions. 1) when I try this, my legs fall asleep after a very short time, and I need to stand up to bring blood back into my legs. (what is the solution?). 2) I heard this might inflame the sciatic nerve (is that true?)
Just rehabbing a sprained ankle with loss of range of motion and this popped up in my feed. Great explanation/ guidance on developing the squat - I've always struggled with the falling backward issue while in squat. Thank you
Great tips, always find the hardest part is keeping the lower back straight!
Us Asians have short legs long body 😅
From the beginning of Covid I decided to start squatting on my chair intermittently to break up the sitting. I had read this article in the british science magazine 'New Scientist' about how some study were suggesting if helped cardiovascualr issues when aging. You can search the article "Discover how to sit to dodge the dangers of inactivity" although I'm afraid its paid content. One of the reasons mentioned in the article is that your muscles are more active than when chair-sitting as you have to constantly do micro balancing moves.
Thanks for this video I think this is exactly where I need to improve now.
I'm very confused. Please do a video, or send me to it, for the stretching.
My knees have never bent that degree. Despite a decade of stretching/ focused attemps...,
My feet, calves, shins, ankles have all the needed strength(&core.)
I physically can't get my knees to bend enough.
Thx.
Lisa
All this is well and good and will help to a certain degree, but people with long femurs and a short torso will always struggle with deep squats compared to someone with opposite body proportions, namely, shorter limbs and a long torso.
Or you need to be a baseball catcher. Haha.
"A lot of crampy fun." I am 57 years old and am hearing those five words in that order and in that context for the very first time 🤣
it might be worth mentioning that not everyone can improve their ankle mobility. If you have a hard end-feel when mobilizing ankle in dorsiflexion, that means that it's your bones which are limiting you. Therefore limitation is structural and you should not force the movement.
Would this be harder if you have hypermobility in the ankles?
@@BelieveInImagination Difficult to tell without examining single case, but in theory probably not, in fact it should be easier.
doing this not only to achieve the asain squat, but also to help my skiing since my limited ankle ability really impairs my ability to stay forward and ahead of my skiis on steep slopes. thank you!
I’m super comfortable doing this fundamental squat when wearing a 1.5 inch heel. One of my ‘training tricks’ is practicing the squat with a lower heel. I feel the stretch, but I can do it…I’m looking forward to trying this exercise program, so that I can do it flat or barefooted. Thank you so much for posting this series.
Good afternoon. I want you to try something; it's a simple thing I picked up on track team.
Feet shoulder width apart, standing plainly as if in an elevator. Rock back on your heels just a bit, and lift the toes up as far as possible. Hold for 1-2 seconds, then down.
Tell me how 15 of those bad boys makes your lower calves feel. Heh
I lost 160lbs and ever since I can sit in thos position pretty easily. The problem is, if I do it for more than 10 minutes a day, that night both of my entire legs cramp furiously. I've went to thw doctor and they don't know what's going on.
as a south east asian XD my ankle mobility sux so much XD
i HATE SQUAT BOWL
Where have you been all my life? A couple of serious ankle sprains have my right ankle in sad shape. May as well just make a play list of your stuff in my library. LOL
Awesome! I've been looking for something like this. My ankle flexibility has been limiting my squat and deadlift
I use this everytime I take a shit
progress is sooo damn slow T_T
I am training barefeet running. This might be interesting for some extra training and flexibility and strengthening as it engages most of the muscles that I use while running.
The real golden nugget of this video for me was the section on toe flex or contractions. I have really tight muscles overall because I have severe combined ADHD. One of the problem areas is that I have really high arches and this kind of thing gives me cramps but knowing that that movement can help with that area is going to be something that might help me a lot so thank you for the section on the toe stretches
What?! Wait!
*engages hyperfocus*
Muscle tension in feet can be traced to ADHD? So my foot pain and the fact my foot has started rolling out more DESPITE a job where I don't spend any more time on my feet than at previous jobs--that could be an extension of the muscle tension I carry in my shoulders on the daily now?
🤯🤯🤯
@@NoxCattus sorry to awaken your sense of being a brittle rubber band. I often notice that I'm gripping things too hard like a game controller or something and my hands start to hurt
Also hypermobility in the joints. Both are linked to most types of ND.
Flexibility/Mobility is not the only variable. The proportion of your legs and torso also matters, to the point where flexibility can not overcome it. Here is a demonstration: th-cam.com/video/Av3LO2GwpAk/w-d-xo.html and some human examples: th-cam.com/video/KGEKRjlZKf8/w-d-xo.html But of course lack of flexibility IS the problem for some people, and it's always good to stretch your ankles! These are good suggestions, I just don't want anyone to get frustrated if it doesn't work for them and they don't know why.
Liked and subbed. Thanks for being such a positive force when you teach, makes me want to try the exercises out right away! I'm 36, and I'm realizing that my sedentary lifestyle has begun to wear on me way too early for my liking. I can do the squat comfortably, but I slouch and spread my ankles real fast, gonna look at the rest of your playlist. Cheers!
The hardest thing about ''ankle mobility'' is having long femurs/long upper legs.
For those people, it's almost impossible to do a ''perfect'' Asian Squat.
Great video anyway!
What a useful and engaging channel. I have bilateral sciatica. I also have old fractures in my foot that were not treated properly. And my knee was dislocated and injured during the same fall. I didn't have a good dr. I refuse to become sedentary. The Asian squat was recommended as a goal. This series is helping to keep me determined 💚
1 ankle is flexible but the other… almost no dorsiflexion at all. So I just squat with one leg sideways/forward to compensate that and lean on my good one for the most part (overloading that side unfortunately). So hopefully I can get some improvement with these tips and exercises and it’s not all calcified… I had a ligament extension surgery coupled with the surgery to get a prosthetic upper ankle joint (lower hinge joint was fixed/fused together a few years prior, which finally got me some pain relief but the other hinge joint had to be exchanged for a prosthetic or fixed/fused together too but first, the prosthetic. But it was such an unwelcome surprise that I couldn’t gain more than 4 degrees towards that dorsaflexion
This is EXACTLY what I needed. You’re a genius Matt
I have a question that maybe you've answered before, but I just started watching your videos and haven't read any comments. What do you do? If you're like a heavier person and you know your stomach's in the way or I have a problem, just bending my knees like to get down into a squat. You know what I mean? It tends to put a lot of strain on them because I've got some of your legs. Do you find this position easier for smaller people or am I just going to make this harder than it should be. LOL. First video I saw intrigued of me and I am definitely going to start. Trying to do so with your exercise is because it would definitely help me when I work and also in gardening and other times at home when I'm cleaning. Thank you so so much for you for wonderful videos. I subscribed after the first one
I have a diagnosis of peroneal syndrome on my right foot. When I tried to do the squat last night, surprisingly my old "weak" knee problem felt fine, but the right heel/ankle complained loudly. In the squat, I could get into it except my heels wouldn't stay flat. I'm in my 60s, but I have good, even excessive flexibility in general due to being hyperligamentous and having a long history with yoga. QUESTION: Is it safe to do these exercises to be able to do the squat, and if not, or if I should be doing different ones anyway, can you direct me to the correct ones? I really appreciate your videos.