St. Louis Holistic Pain Relief Specialist
 Call To Schedule 314-941-3970
 TAP TO CALL AND BOOK YOUR APPOINTMENT

Asian Squat For Seniors: Improve Mobility Without Knee Pain

The Asian squat, or deep resting squat, has become increasingly popular for it's benefits on hip, knee, and ankle mobility,

But is the Asian Squat safe for seniors?

Watch the video below to learn age-appropriate modifications of the Asian squat for seniors so that you can get the benefits without causing or worsening knee pain.

Knee Pain Guide by Knee Pain Specialist Dr. Dave Candy. More 4 Life, St. Louis, Manchester, Ballwin, Chesterfield, Des Peres, Ellisville, MO Learn to relieve: knee pain when going up and down stairs, knee pain when sitting, knee pain when walking, and more!

Benefits of the Asian Squat

The Asian squat is a natural resting position that improves hip mobility, ankle flexibility, and overall lower body strength. Many seniors hesitate to try it due to concerns about knee pain, but with the right modifications, it can be done safely.

Asian Squat Modification 1: Hands on the Floor

Start by bending down and touching your toes. If you can't keep your knees straight, it's okay to bend them.

Place your hands on the floor, then use your elbows to push your knees outward.

asian squat for seniors modification 1

This increases hip mobility and makes it easier to squat deeper. Repeat this motion 10 times, then hold the lowest position for 10-30 seconds.

Asian Squat Modification 2: Holding Onto a Desk

Stand in front of a sturdy desk or counter. Hold onto it for support and slowly lower yourself into a squat.

asian squat for seniors modification 2

Keep your knees pushing outward and try to go deeper with each repetition. Perform 10 repetitions and hold the lowest position for 10-30 seconds.

Asian Squat Modification 3: Using a Set of Stairs

Sit on the second or third step of a staircase. Slowly lower yourself one step further, using your hands for support.

Push your knees outward with your elbows.

asian squat for seniors modification 3

This allows you to experience the squat position without bearing full body weight. Hold for 10-30 seconds.

Asian Squat Modification 4: Rock Back on All Fours

Get into an all-fours position with your feet against a wall. Spread your knees apart and rock your hips back toward your heels.

asian squat for seniors modification 4

This simulates the squat position while reducing knee strain.

If floor exercises are difficult, you can do this on a bed.

Final Tips for Mastering the Asian Squat

modification 5

  • Place a small weight plate or 2x4 under your heels if ankle mobility is an issue.
  • Hold a light weight in front of you to counterbalance and maintain an upright position.
  • Progress gradually and listen to your body to avoid pain or discomfort.

modification 5 with weight

By following these modifications, seniors can safely practice the Asian squat and enjoy its benefits without stressing their knees.

Need Help For Knee Pain?

If you live in the St. Louis area and need help to get rid of knee pain, tap the button below to request an appointment.

 

 

Like this post? Here are some others you may enjoy:

Best Leg Strengthening Exercise For Seniors

My Knee Hurts From Squats! 4 Ways To Stop Knee Pain With Squats

3 Ways To Stop Knee Pain Going Down Stairs

As an Amazon Associate I earn from qualifying purchases. Read my full affiliate disclosure here.