Hubbry Logo
Squatting positionSquatting positionMain
Open search
Squatting position
Community hub
Squatting position
logo
8 pages, 0 posts
0 subscribers
Be the first to start a discussion here.
Be the first to start a discussion here.
Squatting position
Squatting position
Squatting position
View on Wikipedia
from Wikipedia
Vietnamese children squatting

Squatting is a versatile posture where the weight of the body is on the feet but the knees and hips are bent. In contrast, sitting involves supporting the weight of the body on the ischial tuberosities of the pelvis, with the lower buttocks in contact with the ground or a horizontal object. The angle between the legs when squatting can vary from zero to widely splayed out, flexibility permitting. Another variable may be the degree of forward tilt of the upper body from the hips. Squatting may be either full or partial.

A Havasupai man crouching

Crouching is usually considered to be synonymous with squatting. It is common to squat with one leg and kneel with the other leg.[1] One or both heels may be up when squatting. Young children often instinctively squat. Among Chinese,[2] Southeast Asian and Eastern European adults, squatting often takes the place of sitting or standing.[citation needed]

Etymology

[edit]

Squatting comes from the Old French esquatir/escatir, meaning to "compress/press down".[3] The weight-lifting sense of squatting is from 1954.[3]

Resting position

[edit]
A gopnik "slav squat"

Full squatting involves resting one's weight on the feet with the buttocks resting on the backs of the calves. It may be used as a posture for resting or working at ground level particularly where the ground is too dirty or wet to sit or kneel.[1]

Most Western adults cannot place their heels flat on the ground when squatting because of shortened Achilles tendons which may be caused by habits:[4][5][6][failed verification]

  • sitting on chairs or seats
  • wearing shoes with heels (especially high heels)

For this reason the squatting position is usually not sustainable for them for more than a few minutes as heels-up squatting is a less stable position than heels-down squatting.[7] See also dorsiflexion.

Desmond Morris distinguished seven variant forms of squat as: Squat-kneel; Flat-footed Squat (the Asian squat,[8] or Slav squat); Tiptoe Squat (the Western squat,[9] or heels-raised squat[10]); Squat-sit; Legs-fold; Lotus position; and Legs Side-curl.[11][relevant?]

Equivalents to the Slav squat (see Gopnik) in Western culture, sometimes with the hands together in a prayer position, are the rap squat, prison pose, and jail pose. They are often used as photographic poses.[12][13][14]

Exercise

[edit]

Strength training

[edit]
A U.S. Marine Corps officer candidate squatting as an exercise
Main article: Squat (exercise)

In strength training, the squat is a full body exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body.[15] The pistol squat is a one legged squat.[16]

Mālāsana or upavesasana in yoga

[edit]
Mālāsana yoga pose
Main articles: Yoga and Mālāsana

Upaveśāsana (literally "sitting down pose"), also known as Mālāsana meaning "garland pose", or simply the yoga squat, is an asana.[17]

The āsana is a squat with heels flat on the floor and hip-width apart (or slightly wider if necessary), toes pointing out on a diagonal. The torso is brought forward between the thighs, elbows are braced against the inside of the knees, and the hands press together in front of the chest in Añjali Mudrā.[18]

Tai Chi

[edit]

In Taoist Tai Chi, the "Dan Yu" (spine stretching) exercise involves squatting. It is intended to work primarily the pelvic region, the legs and the lower back. Fifty or more repetitions may be performed in advanced classes. The feet are placed in a stance wider than the shoulders. When squatting the knees move in the direction of the feet.[19][20][21]

Urinating and defecating

[edit]
Wolves and foxes urinate in a squatting position.[22][23][24]

The squatting defecation posture involves squatting by standing with the knees and hips sharply bent and the bare buttocks suspended near the ground. Squat toilets are designed to facilitate this posture and are common in various parts of the world.

A partial squatting position (or "hovering") while urinating is often done to avoid sitting on a potentially contaminated toilet seat, but it may leave urine behind in the bladder[25] and it is not good for the pelvic floor muscles.[26]

Canids often urinate in a squatting position, but usually raise their legs while scent marking.[22]

Health

[edit]
This European woman's heel lifts off the ground when she is squatting. While Caucasians tend to flex the forefoot when kneeling or squatting, East Asians are more likely to keep the foot flat on the ground.[10]

In East Asian cultures such as Chinese, Japanese, Korean and Vietnamese, postures with high flexion including kneeling and squatting are used more often in daily activities, while in North America, people kneel or squat less frequently in daily activities, unless for occupational, religious, or leisure practices. The favored style of those high flexion postures also differs among ethnic groups. While Caucasians tend to flex the forefoot when kneeling or squatting, East Asians are more likely to keep the foot flat on the ground.[10][27]

In the two common styles of kneeling, the plantarflexed kneel and the dorsiflexed kneel, the lead leg may experience higher adduction and flexion moment, which is associated with increased knee joint loads.[28]

Risk of osteoarthritis

[edit]

There is increased incidence of knee osteoarthritis among squatters who squat for hours a day for many years.[29] There is evidence that sustained squatting may cause bilateral peroneal nerve palsy.[30] A common name for this affliction is squatter's palsy although there may be reasons other than squatting for this to occur.[31][32][30] For societies who rarely squat, squatting as a different posture may bring health benefits.[33]

In patients with tetralogy of Fallot

[edit]

Toddlers and older children with the congenital heart disease tetralogy of Fallot will often instinctively squat during a "tet spell" (an episode involving a sudden development of blue skin, caused by a drop of oxygen in the blood), allowing more blood to flow to the lungs.[34] Squatting increases systemic vascular resistance and allows for a temporary reversal of the shunt. It increases pressure on the left side of the heart, decreasing the right to left shunt thus decreasing the amount of deoxygenated blood entering the systemic circulation.[35][36]

Squatting facets

[edit]

The existence of squatting facets on the distal tibia and talar articular surfaces of skeletons, which result from contact between the two bones during hyperdorsiflexion, have been used as markers to indicate if that person habitually squatted.[37][38]

Childbirth position

[edit]
Main article: Childbirth positions

The squatting position gives a greater increase of pressure in the pelvic cavity with minimal muscular effort. The birth canal will open 20 to 30% more in a squat than in any other position. It is recommended for the second stage of childbirth.[39]

In ancient Egypt, women delivered babies while squatting on a pair of bricks, known as birth bricks.[40]

Sexual position

[edit]
Main article: Woman on top

There are versions of the "cowgirl" sex position where a woman is squatting over a man, who is lying on his back, instead of kneeling over him. These are referred to by different names such as Asian cowgirl, frog squat position, and froggystyle.[41] The woman can face forwards[42] or backwards (reverse).[43]

See also

[edit]

References

[edit]

Further reading

[edit]
[edit]
Revisions and contributorsEdit on WikipediaRead on Wikipedia

Squatting position

View on Grokipedia
from Grokipedia
The squatting position is a fundamental human posture in which an crouches with the thighs flexed upon the legs and the legs drawn up closely in front of or beneath the body, supporting the weight primarily on the feet and haunches while the heels remain close to or touching the ground. This configuration involves significant flexion at the , , and ankle joints, engaging muscles such as the , hamstrings, glutes, and calves for stability and balance. Anatomically, it promotes a forward tilt of the and a straightened spine when performed correctly, contrasting with seated positions by maintaining an erect posture without external support. Historically and evolutionarily, served as a primary resting posture for early humans before the widespread use of chairs, which emerged around 4,900 years ago in , allowing adaptation to natural environments without furniture. In contemporary contexts, it remains prevalent in many non-Western cultures, particularly in , , and parts of , where it is used for daily activities like eating, working, or socializing due to its stability on uneven terrain and minimal space requirements. For instance, the "Asian squat" exemplifies this, often adopted as a relaxed resting pose that reflects habitual flexibility developed from lifelong practice. The squatting position offers notable physiological benefits across various applications. In , it straightens the anorectal to approximately 100–110 degrees, relaxing the puborectalis muscle and facilitating easier bowel evacuation compared to sitting, which can reduce straining and lower risks of conditions like . During , squatting widens the by rotating the ilia backward under body weight and leg muscle force, potentially shortening labor duration and easing fetal descent. As an exercise, it enhances lower body strength, , balance, and calorie expenditure while promoting joint mobility and preventing injuries through full . Evolutionarily, regular squatting may align with human adapted for intermittent inactivity with elevated muscle activity, supporting metabolic over prolonged chair-sitting.

Etymology and Definition

Origins of the Term

The term "squat" derives from the verb esquatir, meaning "to flatten, crush, or press down," which itself stems from the coactīre, a compound of co- (together) and actīre (to press). This root reflects the action of compressing or lowering the body, and the word entered around the mid-14th century as squatten, initially denoting a crouching or huddling posture to hide or rest close to the ground. By the 16th century, its usage had stabilized in English to describe the specific act of bending the knees deeply while keeping the upright, distinguishing it from related terms like "crouch," which implies a more bent-over, stealthy position derived from crochir (to bend). In modern terminology, variations such as "deep squat" refer to a full-range descent where the hips drop below the knees with heels flat on the ground, emphasizing biomechanical depth in fitness contexts. In contrast, "Asian squat" colloquially describes the same posture but highlights its prevalence as a resting position in East Asian cultures, where it is culturally normalized for prolonged sitting without furniture. These terms underscore regional differences in naming, with "Asian squat" gaining traction in Western discussions since the early to denote cultural adaptability rather than exclusivity. In non-English traditions, the squatting position has distinct linguistic roots; for instance, in , Mālāsana (from mālā, meaning "garland" or "necklace," evoking the encircling form of the pose) names the squat, where the body forms a garland-like enclosure around the torso. Historical depictions of squatting figures trace back to , where scribes are frequently shown in a squatting posture during work, as evidenced by limestone statues like the Squatting Scribe from (circa 2500 BCE), illustrating the position's practical use in daily tasks. Such representations, including inlays of squatting goddesses like from the Late Period (circa 664–30 BCE), highlight the posture's symbolic and functional roles in ritual and labor.

Anatomical Description

The squatting position is characterized by pronounced flexion at the major lower body joints, with the hips flexing to bring the downward until the crease reaches or descends below the level in a full depth squat. This movement simultaneously involves flexion, typically ranging from 90 to 140 degrees depending on depth, where the knees align forward and track over the toes to prevent valgus collapse and ensure balanced force distribution. Ankle dorsiflexion occurs as the tilts anteriorly relative to the foot, allowing the shins to advance while maintaining contact with the ground in optimal form; this joint action is crucial for stability and depth achievement. Throughout, the spine assumes a neutral alignment, with minimal flexion or extension to preserve intervertebral integrity and distribute loads evenly across the kinetic chain. Muscle engagement in the squatting position emphasizes multi-joint coordination, with primary activation centered on the —including the vastus lateralis, medialis, intermedius, and rectus femoris—which drives knee extension during ascent and eccentrically controls descent. The serves as a key hip extensor, working in tandem with the hamstrings (biceps femoris, semitendinosus, and semimembranosus) to stabilize the knee and propel hip extension, while core stabilizers such as the transversus abdominis, multifidus, and erector spinae maintain torso rigidity and neutral spine posture against gravitational and shear forces. Secondary contributors include the calf muscles (gastrocnemius and soleus), which facilitate ankle plantarflexion recovery and provide eccentric control during dorsiflexion, as well as the hip adductors (, , and brevis), which counter abductor forces and enhance medial stability during the movement. Variations in squatting form adapt to individual and mobility, notably the full squat, where heels remain flat against the surface, demanding substantial ankle dorsiflexion (often 15-20 degrees or more) and calf/Achilles flexibility to prevent compensatory forward drift or rounding. In contrast, the toe squat elevates the heels, shifting weight onto the forefoot and reducing ankle dorsiflexion requirements, which can accommodate tighter calves but may increase metatarsal pressure and alter dominance. These differences in flexibility needs are influenced by ; for instance, individuals with relatively longer femurs or shorter tibias often require wider foot stances or heel elevation to attain depth without excessive forward lean, as their femoral limits natural shank progression.

Cultural and Historical Uses

As a Resting Posture

The squatting position serves as a common resting posture in many non-Western cultures, particularly in , where it is often referred to as the "Asian squat." In countries like , , and , individuals frequently adopt this deep squat—with heels flat on the ground and near the heels—for waiting at bus stops, during social gatherings, or while performing daily tasks, due to its stability and cultural familiarity from lifelong practice. This posture is ingrained through lifestyle habits, such as using squat toilets and engaging in floor-based activities, which promote greater hip flexion and ankle dorsiflexion compared to Western norms. Historically, was also prevalent in as a primary resting posture before the widespread adoption of chairs and furniture in the post- period. Archaeological evidence from skeletal remains in and the , spanning the 1st to 20th centuries, reveals high frequencies of tibial retroversion and lateral squatting facets on bones—markers of regular —during antiquity and the medieval era, indicating its routine use for resting and daily activities. These practices declined sharply after the , attributed to changes in lifestyle. In modern industrialized societies, the posture has largely declined due to the dominance of chair-based furniture, urban infrastructure designed for standing or sitting, and sedentary lifestyles, resulting in widespread loss of ankle and flexibility. Populations in Western countries often struggle with deep squatting because of reduced exposure from infancy, leading to tighter calves and limited joint mobility over time. This shift contrasts with ongoing use in non-industrialized regions, highlighting how influences postural habits and physical capabilities. In parts of , the "Slav squat" remains a for resting, similar to the Asian variant.

In Traditional Practices and Daily Life

In traditional agrarian societies, the squatting position has been used in small-scale industries, including , to perform tasks close to the ground. Religious ceremonies have long incorporated squatting as a posture of and connection. In Islamic salat, the iq'ah position—sitting with buttocks on the thighs and heels raised—occurs between prostrations, symbolizing submission and facilitating rhythmic movements performed multiple times daily. Contemporary rural communities in and continue to integrate into daily routines for cooking and crafting, reflecting adaptations to environments without furniture. Cultural adaptations through have introduced to urban Western settings, where Asian immigrant communities maintain it for informal seating and during social gatherings. In minimalist lifestyles and survival training, the posture is emphasized as a furniture-free resting method that enhances mobility and resilience, often taught in programs to simulate off-grid living.

Applications in Physical Activity

Strength Training Exercises

The squatting position serves as a foundational movement in , primarily targeting the lower body musculature through multi-joint actions involving the hips, knees, and ankles. Common variations include the back squat, front squat, and goblet squat, each emphasizing slightly different muscle recruitment patterns while promoting overall lower body development. Progression typically begins with bodyweight squats to master form before advancing to loaded versions, allowing individuals to build foundational strength and technique safely. The barbell back squat involves positioning a barbell across the upper back (trapezius muscles) with feet shoulder-width apart, descending by flexing the hips and knees while maintaining a neutral spine, then driving through the heels to return to the starting position. This variation heavily engages the quadriceps, gluteus maximus, hamstrings, and erector spinae, contributing to balanced lower body strength. The front squat modifies this by holding the barbell in front of the shoulders (cross-arm or clean grip), which shifts emphasis toward the quadriceps and core while requiring greater upper body stability. The Goblet Squat is a variation of the squat exercise performed by holding a dumbbell or kettlebell at chest level with both hands. To execute it, position the feet at shoulder-width apart. Lower the body by bending the knees and hips until the thighs are parallel to the floor or to a comfortable depth, ensuring the back remains straight and the chest up. Then, drive through the heels to return to the starting position while keeping the core braced for stability. These exercises yield significant training benefits, including in the lower body—particularly the , glutes, and hamstrings—when performed through a full . Full-depth squats have been shown to enhance neuromuscular adaptations more effectively than partial ranges, leading to greater increases in muscle cross-sectional area. Additionally, improves power output, as evidenced by enhanced performance in vertical jumps and movements following squat-focused protocols. A sample programming approach for hypertrophy and strength might involve 3 sets of 8-12 repetitions per variation, performed 2-3 times weekly with by increasing weight once the upper rep range is achieved consistently. For comprehensive leg development using squats, it is practical to incorporate both low-rep heavy weight approaches (3-6 reps for strength gains) and higher-rep lighter weight approaches (8-15 reps for hypertrophy) through periodization or by varying rep ranges across different workouts. For instance, strength-focused days may emphasize 3-6 reps with heavier loads, while hypertrophy-oriented days utilize 8-15 reps with moderate weights. Progressive overload—achieved by gradually increasing weight, reps, or sets—and training near failure are emphasized as more critical than adhering to a single rep scheme, with research indicating similar strength and hypertrophy outcomes when sets are taken close to failure. Individual responses to these protocols can vary, necessitating experimentation and consistent progress tracking to optimize results. Proper technique is essential to maximize benefits and minimize risk. Key elements include descending until the hip crease drops below the top of the knees (full depth), maintaining knees tracking over the toes without inward (valgus), and keeping the back neutral to avoid excessive forward lean. Common errors, such as knee valgus—where the knees cave inward during descent—can compromise joint alignment and reduce effectiveness; this is often corrected by cueing external rotation of the s and strengthening hip abductors. Overall, incorporating these squat variations into a structured program supports comprehensive lower body development and functional power. In , the squatting position manifests prominently in poses that emphasize deep hip flexion, spinal elongation, and grounding, fostering both physical flexibility and meditative focus. Mālāsana, commonly known as Garland Pose, involves lowering the body into a full squat with the feet close together and flat on the ground, knees splayed wide to accommodate the hips, and the palms pressed together in Anjali Mudra (prayer position) at the chest while the elbows gently push outward against the inner thighs to enhance the opening. This alignment cues practitioners to maintain a long spine by lifting the chest and gazing forward, allowing the sit bones to hover just above the heels if full depth is accessible, thereby distributing weight evenly across the feet for stability. Upaveśāsana, or Seated Pose, represents a foundational variation of the squat, where the practitioner descends into a similar deep flexion but often with the torso more upright and hands in at the heart, emphasizing engagement and balance without forward folding. Common adaptations include widening the stance for beginners to reduce strain on the ankles or using blocks under the heels to support alignment, enabling those with limited mobility to experience the pose's introspective quality while progressively building lower body resilience. These variations highlight the squat's versatility in , allowing integration into dynamic flows or static holds to cultivate awareness of the body's base. The benefits of these squatting poses in practice center on profound hip opening, which releases tension in the inner groins and pelvic region, promoting greater and emotional release associated with the second . Additionally, the compressive action on the during the squat stimulates digestive organs, enhancing and alleviating issues like through gentle internal , while strengthening the ankles, calves, and core for improved overall balance. In sequences, Mālāsana and its variations are often incorporated as transitional poses in vinyasa flows or hip-opening series, sometimes following standing postures to counterbalance forward bends, though they parallel the lower body demands seen in without the emphasis on power generation. The squatting position in has roots in ancient Indian traditions from the medieval period, with poses like Mālāsana emerging in later postural practices aimed at balancing through postural discipline. These practices have been adapted in modern Western classes since the early , where Mālāsana is taught as an accessible entry point for cultivating flexibility and amid sedentary lifestyles.

Tai Chi and Martial Arts

In Tai Chi, the squatting position manifests prominently through the horse stance, known as ma bu or zhan zhuang, which serves as a foundational posture for developing rooting and internal stability. This wide-legged squat lowers the practitioner's center of gravity, promoting a grounded connection to the earth while aligning the spine and engaging the lower body muscles to support fluid transitions in forms. In Yang style Tai Chi, the horse stance is often employed in narrower variations during sequence movements to maintain balance and facilitate gentle weight shifts, whereas Chen style incorporates deeper, more dynamic squats to emphasize explosive power and silk-reeling energy. Beyond , the squatting position appears in various as low stances that enhance evasion, striking, and overall combat efficacy through optimized weight distribution. In karate's , the sanchin-dachi stance adopts a compact, knee-bent squat with toes turned inward, distributing weight evenly across the feet to build tension and resilience against impacts while enabling powerful, close-range techniques. Similarly, utilizes the cadeira or cocorinha as a defensive low squat, where the practitioner drops into a parallel-footed position with arms shielding the face, allowing quick lateral movements and counter-strikes by shifting weight rapidly between legs for agility in the roda circle. These stances prioritize a balanced forward-backward weight ratio, typically 60-40 percent, to ensure stability without compromising mobility. Philosophically, the squatting position in these practices fosters Qi cultivation by channeling internal energy through prolonged static holds that transition into dynamic flows, embodying principles of stillness generating movement. Zhan zhuang training begins with brief isometric squats to build endurance and mental focus, progressing to integrated form work where the posture supports the circulation of Qi along meridians, enhancing vitality and combat readiness. This progression underscores the squat's role in harmonizing body and mind, rooted in traditional Chinese concepts of energy harmony.

Bodily Functions and Hygiene

Urination Postures

The squatting position is a traditional posture for , particularly in regions without dedicated facilities or using squat toilets, allowing for and ease in outdoor or low-resource settings. Evidence on its effects on voiding efficiency for females is mixed; while it may strengthen muscles in some contexts, studies suggest it could lead to incomplete emptying and increased risk of urinary tract infections (UTIs) compared to sitting, especially when hovering over sit toilets. For males, sitting is often recommended over standing to improve hygiene by reducing urine splashback and bacterial spread, as well as facilitating better bladder emptying, particularly for those with prostate issues. In standing positions, incomplete stream control can result in poorer sanitation outcomes. Globally, squatting for urination remains prevalent in regions utilizing squat toilets, particularly in parts of Asia—where it is a daily norm for both genders due to cultural and infrastructural traditions—and the Middle East, where such fixtures support hygienic elimination in public and home settings. This practice is especially common in low-water or resource-limited environments, enhancing overall sanitation by facilitating easier cleaning of fixtures.

Defecation and Squat Toilets

The facilitates by relaxing the puborectalis muscle, which normally maintains a kink in the anorectal during sitting. In the sitting posture, the anorectal remains at approximately 90 degrees, creating a bend that requires greater straining for stool passage. In contrast, squatting straightens this to about 100–110 degrees, allowing for more efficient evacuation of the with reduced resistance. This biomechanical adjustment leverages gravity and intra-abdominal pressure to promote smoother bowel movements. Squat toilets, designed to support this natural posture, have origins dating back to ancient civilizations, including early implementations in where they were integrated into homes for practical reasons such as and night soil collection for . These fixtures evolved from simple ground-level pits and became widespread in by the medieval period, with similar designs appearing in the and later in sub-Saharan . Today, squat toilets remain prevalent in many countries, particularly in rural and public facilities across (e.g., , , ), the (e.g., , ), and parts of and , due to their perceived benefits and low maintenance. Modern installations often include flush mechanisms while preserving the . Health studies highlight squatting's advantages for defecation, including faster transit times and lower straining efforts compared to sitting. One investigation found that squatting reduced the time for complete bowel emptying to about 51 seconds on average, versus 130 seconds when sitting, while also decreasing the perceived strain. Additionally, research links habitual squatting to a lower incidence of hemorrhoids, as the posture minimizes prolonged pressure on rectal veins; in a clinical trial, 90% of participants with hemorrhoids experienced symptom relief after adopting squatting, with sustained benefits over 30 months. These outcomes stem from the reduced need for forceful expulsion, potentially lowering risks of related complications like constipation and pelvic floor strain.

Health and Physiological Effects

Biomechanical Benefits and Risks

The squatting position promotes enhanced joint mobility across the lower extremities, particularly at the ankles, hips, and knees, by requiring a full that stretches and strengthens supporting tissues. This posture facilitates greater ankle dorsiflexion, typically necessitating 15-20 degrees for proper execution, which can improve overall flexibility and reduce stiffness over time when practiced regularly. Additionally, activates the core musculature, including the rectus abdominis, obliques, transverse abdominis, and erector spinae, to maintain spinal stability and pelvic alignment during the movement. Compared to prolonged sitting, which deactivates the gluteus maximus and leads to , engages this muscle at significantly higher levels, with electromyographic (EMG) studies showing activations of 60-86% maximum voluntary isometric contraction (MVIC) during squat variations, versus minimal activity (under 15% MVIC) in seated positions. This contrast highlights 's role in counteracting sedentary-induced weakness, with load distribution analyses indicating 20-30% greater gluteal involvement relative to sitting, thereby supporting better recruitment. Furthermore, the squatting position can improve posture by reinforcing an upright trunk alignment and enhancing balance through multi-joint coordination, which strengthens the and reduces anterior associated with extended sitting. However, these benefits depend on adequate flexibility; insufficient hip or thoracic mobility may compromise form and limit mobility gains. Despite its advantages, the squatting position carries biomechanical risks, particularly increased shear forces on the joint if performed with poor technique, such as excessive anterior displacement beyond the toes. These forces peak around 90 degrees of flexion in parallel squats and can strain the patellofemoral joint or if flexibility prerequisites—like sufficient ankle dorsiflexion and length—are not met. Individuals with limited may experience compensatory or uneven load distribution, heightening strain on the lower back or knees. Proper execution, including hip-dominant initiation, mitigates these risks by shifting emphasis to the glutes and . To prevent lower back pain during deep squats on a long-term basis, individuals should begin with bodyweight squats to master proper form before progressing to weighted variations. Strengthening core stability through exercises such as planks, dead bugs, and bird dogs is essential for maintaining spinal alignment and reducing strain. Consulting a qualified coach or following reliable tutorials can help correct form errors, while improving hip and ankle mobility alongside glute strength supports safer execution and sustained benefits.

Association with Osteoarthritis

Frequent , particularly in occupational settings requiring prolonged deep knee flexion, has been linked to an increased risk of (OA) in the s and hips through multiple epidemiological studies since the 1990s. A meta-analysis of 51 studies involving over 526,000 participants found that occupational is associated with a 40% higher odds of OA (OR 1.40, 95% CI 1.21–1.61), with stronger associations when combined with factors like heavy lifting or status. In agricultural workers, such as farmers, the risk is notably elevated compared to sedentary workers; for instance, a reported increased odds of OA in professions due to repetitive and , with specific job titles like farmers showing statistically significant associations. In rural , where is common in farming and daily activities, a 2024 community-based study documented a OA of 34.6% among adults over 40, with occupational identified as a key . The primary mechanism underlying this association involves repetitive mechanical stress on cartilage during deep flexion, which exceeds 120 degrees and generates compressive forces up to seven times body weight on the tibiofemoral , leading to gradual cartilage degradation and subchondral bone changes characteristic of OA. Prolonged exposure to these high-flexion postures alters loading patterns, promoting uneven wear on articular surfaces, particularly in the posterior and patellofemoral compartments, as evidenced by biomechanical analyses of occupational tasks. However, protective factors such as enhanced and muscle strength from habitual squatting can mitigate this risk by distributing loads more evenly across the and improving stability, potentially explaining lower symptom severity in some long-term squatters despite radiographic changes. To reduce OA risk, gradual progression in squatting activities through structured strength training programs is recommended, allowing adaptation of joint tissues and musculature to increased loads over time. Comparisons across ethnic groups highlight varying susceptibility; for example, habitual squatters in Asian populations exhibit higher radiographic knee OA prevalence—such as an odds ratio of 2.4 (95% CI 1.4–4.1) in Chinese adults from the Beijing Osteoarthritis Study—likely due to lifelong exposure.

Squatting Facets in Human Anatomy

Squatting facets, also known as tibiotalar squatting facets, are small bony ridges or articular extensions located on the anterior margin of the distal and the dorsal aspect of the talar neck. These features develop through repetitive mechanical contact and friction between the tibia and talus during extreme dorsiflexion of the ankle , a posture characteristic of deep . The facets serve as adaptive modifications to accommodate habitual hyperdorsiflexion, where the anterior tibial edge presses against the talar neck, leading to osseous remodeling over time. Prevalence of squatting facets varies across human populations but is generally reported in 20-40% of individuals, with lateral facets being the most common type. Studies indicate a higher incidence in Asian populations, such as 30.2% for lateral facets in coastal Indian groups, compared to much lower rates in European populations, where frequencies as low as 2% have been documented. This disparity reflects differences in cultural and practices involving frequent . From an evolutionary standpoint, facets likely emerged as skeletal adaptations to ancestral lifestyles that emphasized prolonged for activities like resting, labor, and daily functions, particularly among early hominids and later populations with non-sedentary habits. Diachronic analyses of skeletal remains from antiquity to modern times show a decline in facet prevalence with the shift toward chair-sitting in industrialized societies, underscoring their link to behavioral patterns. Functionally, these facets enhance joint stability by extending the articular contact area, thereby preventing anterior slippage of the on the talus during deep squats and facilitating greater without instability; radiographic and cadaveric studies confirm their engagement under hyperdorsiflexion loads.

Relevance to Tetralogy of Fallot

In tetralogy of Fallot (TOF), a congenital heart defect involving ventricular septal defect, pulmonary stenosis, right ventricular hypertrophy, and overriding aorta, the squatting position serves as an instinctive therapeutic maneuver to manage acute cyanotic spells, particularly in children with unrepaired conditions. During these hypercyanotic episodes, increased pulmonary vascular resistance or dynamic right ventricular outflow tract obstruction exacerbates right-to-left shunting, leading to profound hypoxemia; children often squat spontaneously to counteract this by kinking the femoral arteries and veins, which compresses lower body capacitance vessels and reduces venous return while elevating systemic vascular resistance (SVR). This dual effect diminishes the pressure gradient favoring the shunt, thereby increasing pulmonary blood flow and arterial oxygenation—studies have shown pulse oxygen saturation can rise by 5-15% in squatting positions compared to standing in TOF patients. The association between squatting and TOF symptom relief has been documented in medical literature since the late 19th century, shortly after Etienne-Louis Arthur Fallot's seminal 1888 description of the tetrad of anomalies, with early observers noting children's habitual during exertional dyspnea as a diagnostic clue. Historical accounts highlight its role in alleviating , a so characteristic that it aided clinical identification before advanced . In post-surgical contexts, where complete repair typically occurs in infancy, retains utility for managing residual pulmonary ; in such cases, persistent mild right-to-left shunting due to incomplete relief of outflow obstruction can be mitigated by the posture's SVR-enhancing effects, providing temporary hemodynamic stabilization. In contemporary management of TOF, or knee-chest positioning integrates with pharmacological interventions during acute spells, such as oxygen supplementation, for sedation, and beta-blockers like to reduce infundibular spasm and . Prophylactic oral is often prescribed for frequent spells preoperatively, complementing postural maneuvers to prevent escalation. Clinical studies confirm that combining with these therapies improves oxygenation metrics, with arterial saturation increases observed in up to 80% of episodes, underscoring its adjunctive value alongside surgical correction and long-term monitoring.

Specialized Applications

In Childbirth

The squatting position has been employed in childbirth for its potential to facilitate labor by leveraging gravity and altering pelvic dimensions. In this upright posture, the mother's thighs flex and abduct, promoting the descent of the through the birth canal. Historically, squatting was a common practice in traditions across various cultures, including ancient Egyptian and South Asian societies, where women delivered while supported by attendants or using simple birthing aids like stools. Biomechanically, widens the , increasing its transverse diameter by approximately 11 mm and anterior-posterior diameter by 6 mm compared to positions, which can equate to a 20-30% relative enlargement in effective outlet space. This adjustment, combined with gravity-assisted fetal descent, enhances the angle of progression for the baby's head, potentially easing passage through the . Such advantages align with observations from ethnographic studies of communities where habitual is routine, suggesting evolutionary adaptations in pelvic morphology that support easier births. Techniques for during labor often involve support to maintain balance and reduce , such as using a birthing stool, squat bar on the bed, or assistance from a partner who provides counterpressure under the arms or thighs. These supported variations allow for controlled depth and duration, particularly in the second stage of labor when pushing occurs. Randomized controlled trials have demonstrated benefits, including shorter second-stage durations; for instance, one trial found mean pushing times reduced to 25 minutes in the group versus 35 minutes in lying down controls, alongside lower oxytocin use. A reported fewer deliveries in groups (9% versus 16%). Despite these benefits, demands significant maternal stamina, as the position requires sustained leg strength and can lead to quicker exhaustion, especially in prolonged labors or among women with limited prior physical conditioning. Contraindications include pregnancy-induced , where upright postures may exacerbate cardiovascular strain, and other complications like preterm labor risk or fetal distress, necessitating or lateral positions for monitoring. Healthcare providers should assess individual suitability, often recommending practice during to build endurance.

As a Sexual Position

The squatting position serves as a dynamic variation of the superior (receiving partner on top) configuration in , where the receiving partner assumes a deep squat over the penetrating partner, who lies on their back. This setup enables the receiving partner to dictate the , depth, and angle of penetration, often leading to targeted stimulation of erogenous zones such as the or anterior vaginal wall. A survey of sexual practices in the Czech population identified the face-to-face female-above position—a category encompassing squatting variants—as one of the three most prevalent positions used by both men and women ( rate of 94.7% in the past 5 years for both), with participants rating it highly for overall pleasurability based on comparative rankings. Cultural depictions of squatting-like postures trace back to ancient texts, notably the by Vatsyayana (circa 3rd century CE), which details the "Mare's Position" as a technique where the woman straddles the man in a seated or squatting stance and employs deliberate vaginal contractions to grip the after insertion, intensifying sensation for both partners through practiced muscular control. This position, part of the text's broader exploration of embraces and congresses, underscores themes of mutual agency and skill in erotic arts, influencing later interpretations in South Asian and global sexual literature. Modern adaptations maintain this emphasis on control, with the receiving partner able to incorporate angling—rotating or tilting the /hips during penetration—which 87.5% of women report as a key method to enhance vaginal pleasure. Ergonomically, the squatting position demands substantial lower-body strength and flexibility from the receiving partner, involving hip flexion up to 95 degrees, abduction, and external to sustain the posture and facilitate thrusting. To mitigate potential strain on the knees, thighs, or back, partners can incorporate supports such as a behind the receiving partner for balance or furniture to elevate the penetrating partner's hips, allowing shallower squats while preserving intimacy. Such modifications promote sustainability during extended sessions, aligning the position's benefits with varying fitness levels.

References

  1. https://www.tabers.com/tabersonline/view/Tabers-Dictionary/731142/0/squatting_position
  2. https://blog.nasm.org/biomechanics-of-the-squat
  3. https://pmc.ncbi.nlm.nih.gov/articles/PMC10987311/
  4. https://www.abmp.com/massage-and-bodywork-magazine/massage-help-relieve-effects-lower-crossed-syndrome
  5. https://www.theatlantic.com/health/archive/2018/03/can-you-do-the-asian-squat/555716/
  6. https://www.jstor.org/stable/666393
  7. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-025-23379-8
  8. https://pmc.ncbi.nlm.nih.gov/articles/PMC9154243/
  9. https://www.healthline.com/health/exercise-fitness/squats-benefits
  10. https://pmc.ncbi.nlm.nih.gov/articles/PMC7132251/
  11. https://smarthistory.org/seated-scribe/
  12. https://www.metmuseum.org/art/collection/search/551334
  13. https://pmc.ncbi.nlm.nih.gov/articles/PMC8276444/
  14. https://www.researchgate.net/publication/12024364_Evolution_of_two_human_skeletal_markers_of_the_squatting_position_A_diachronic_study_from_antiquity_to_the_modern_age
  15. https://qz.com/quartzy/1121077/to-solve-problems-caused-by-sitting-learn-to-squat
  16. https://www.elitefts.com/coaching-logs/the-fear-of-squatting-in-industrial-societies/
  17. https://www.researchgate.net/publication/5334009_The_evaluation_of_the_effect_of_stool_height_alteration_on_workload_of_squatting_postures_performed_by_Indonesians_with_different_body_mass_index_BMI
  18. https://www.islamweb.net/en/fatwa/224401/sitting-on-the-heels-in-salah
  19. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-021-12099-4
  20. https://exrx.net/Kinesiology/Squats
  21. https://www.acefitness.org/resources/pros/expert-articles/5875/5-variations-of-the-body-weight-squat/
  22. https://exrx.net/WeightExercises/Quadriceps/BBSquat
  23. https://exrx.net/WeightExercises/Quadriceps/BBFrontSquat
  24. https://blog.nasm.org/how-to-perform-goblet-squats
  25. https://exrx.net/WeightExercises/Kettlebell/KBGobletSquat
  26. https://pubmed.ncbi.nlm.nih.gov/31230110/
  27. https://pubmed.ncbi.nlm.nih.gov/23604798/
  28. https://pubmed.ncbi.nlm.nih.gov/26439782/
  29. https://pmc.ncbi.nlm.nih.gov/articles/PMC7927075/
  30. https://pmc.ncbi.nlm.nih.gov/articles/PMC4637911/
  31. https://pmc.ncbi.nlm.nih.gov/articles/PMC10161210/
  32. https://startingstrength.com/training/can-you-squat-too-deep
  33. https://www.acefitness.org/resources/pros/expert-articles/7356/how-to-squat-properly-body-type-breakdown-anatomy-considerations/
  34. https://www.nsca.com/contentassets/de9aebfe7a7340b69217b99bb13862a7/basics_of_strength_and_conditioning_manual.pdf
  35. https://www.yogajournal.com/poses/garland-pose/
  36. https://www.yogajournal.com/practice/beginners/how-to/learn-malasana/
  37. https://blog.alomoves.com/movement/how-to-do-yogi-squat-pose-in-yoga
  38. https://www.tummee.com/yoga-poses/upavesasana/variations
  39. https://www.tummee.com/yoga-poses/malasana/benefits
  40. https://www.lukecoutinho.com/blogs/exercise/malasana-indian-squat-benefits/
  41. https://www.tummee.com/yoga-poses/garland-pose/history
  42. https://www.ghoshyoga.org/blogs/hatha-yoga-the-15-postures-of-the-hatha-pradipika-part-1
  43. https://ymaa.com/articles/fundamental-eight-stances-ji-ben-ba-shi
  44. https://shaolin.org/general-2/horse-stance.html
  45. https://www.karatebyjesse.com/the-double-edged-sword-sanchin/
  46. https://www.lalaue.com/moves/cadeira/
  47. https://sifuochwingchun.com/fighting-stances-across-martial-arts/
  48. https://www.waterdragonarts.com/en/blog/standing-pole
  49. https://downloads.regulations.gov/DOT-OST-2021-0093-0380/attachment_1.pdf
  50. https://www.auajournals.org/doi/10.1016/j.juro.2018.07.044
  51. https://www.shape.com/lifestyle/mind-and-body/is-it-safe-to-squat-when-you-pee
  52. https://www.theguardian.com/society/2023/feb/20/the-splashback-scandal-should-all-men-sit-down-to-urinate
  53. https://pmc.ncbi.nlm.nih.gov/articles/PMC4106761/
  54. https://pmc.ncbi.nlm.nih.gov/articles/PMC7824858/
  55. https://www.sciencedirect.com/science/article/abs/pii/S0169814124000222
  56. https://www.eeer.org/journal/view.php?number=633
  57. https://pmc.ncbi.nlm.nih.gov/articles/PMC12219158/
  58. https://www.sixthtone.com/news/1001550
  59. https://www.nippon.com/en/guide-to-japan/gu006002/
  60. https://pubmed.ncbi.nlm.nih.gov/12870773/
  61. https://journals.lww.com/ajg/fulltext/2010/10001/squatting__a_forgotten_natural_instinct_to_prevent.387.aspx
  62. https://pmc.ncbi.nlm.nih.gov/articles/PMC6382038/
  63. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4262933/
  64. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6006542/
  65. https://pmc.ncbi.nlm.nih.gov/articles/PMC7039033/
  66. https://pmc.ncbi.nlm.nih.gov/articles/PMC6670060/
  67. https://www.jospt.org/doi/10.2519/jospt.2009.2796
  68. https://pmc.ncbi.nlm.nih.gov/articles/PMC10143703/
  69. https://dptportfolios.web.unc.edu/wp-content/uploads/sites/2565/2020/05/McClureC_AdvOrtho.pdf
  70. https://www.hss.edu/health-library/move-better/back-pain-after-squats
  71. https://www.acefitness.org/resources/pros/expert-articles/6818/addressing-stubborn-back-pain-5-exercises-that-address-the-deep-anatomy/
  72. https://www.health.harvard.edu/exercise-and-fitness/try-this-get-low-with-deep-squats
  73. https://www.sciencedirect.com/science/article/pii/S1063458411000677
  74. https://acrjournals.onlinelibrary.wiley.com/doi/10.1002/acr.24333
  75. https://pmc.ncbi.nlm.nih.gov/articles/PMC11633723/
  76. https://www.mdpi.com/2077-0383/11/12/3252
  77. https://scispace.com/pdf/the-effects-of-a-simulated-occupational-kneeling-exposure-on-3lx6bh15qi.pdf
  78. https://pmc.ncbi.nlm.nih.gov/articles/PMC3606891/
  79. https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2024.1477796/full
  80. https://pubmed.ncbi.nlm.nih.gov/15077301/
  81. https://pmc.ncbi.nlm.nih.gov/articles/PMC1467762/
  82. https://www.researchgate.net/publication/230026674_Osteological_features_associated_with_ankle_hyperdorsiflexion
  83. https://www.pulsus.com/scholarly-articles/squatting-facets-of-talus-in-the-coastal-population-of-mangalore-5534.html
  84. https://pubmed.ncbi.nlm.nih.gov/11309749/
  85. https://www.researchgate.net/publication/230046437_An_investigation_of_the_frequency_of_squatting_facets_in_Later_Stone_Age_foragers_from_South_Africa
  86. https://www.merckmanuals.com/professional/pediatrics/congenital-cardiovascular-anomalies/tetralogy-of-fallot
  87. https://pmc.ncbi.nlm.nih.gov/articles/PMC7807827/
  88. https://pubmed.ncbi.nlm.nih.gov/19233763/
  89. https://emedicine.medscape.com/article/2035949-clinical
  90. https://www.mayoclinic.org/diseases-conditions/tetralogy-of-fallot/symptoms-causes/syc-20353477
  91. https://wikem.org/wiki/Tetralogy_of_Fallot
  92. https://www.midwiferysupplies.ca/blogs/ancient-midwifery-blog/295322-ancient-egyptian-midwifery-and-childbirth
  93. https://ajph.aphapublications.org/doi/pdf/10.2105/AJPH.77.5.636
  94. https://www.sciencedirect.com/science/article/abs/pii/S0884217515325466
  95. https://pubmed.ncbi.nlm.nih.gov/30851977/
  96. https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=3825&context=ijes
  97. https://evidencebasedbirth.com/evidence-birthing-positions/
  98. https://pmc.ncbi.nlm.nih.gov/articles/PMC8418581/
  99. https://www.researchgate.net/publication/344254109_Squatting_position_in_the_second_stage_of_labor_A_systematic_review_and_meta-analysis
  100. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period
  101. https://www.healthline.com/health/pregnancy/squatting-birth
  102. https://journals.lww.com/ebp/fulltext/2016/08000/do_women_experience_a_shorter_second_stage_of.21.aspx
  103. https://academic.oup.com/smoa/article/8/4/767/6956661
  104. https://archive.org/stream/kamasutraofvatsy00vatsuoft/kamasutraofvatsy00vatsuoft_djvu.txt
  105. https://pmc.ncbi.nlm.nih.gov/articles/PMC8046227/
  106. https://pmc.ncbi.nlm.nih.gov/articles/PMC8917001/
Add your contribution
Related Hubs
User Avatar
No comments yet.