Chinese Squat: Technique, Benefits, and Modifications

How to do the Chinese squat?

The "Chinese squat" refers to a deep, full-range-of-motion squat, often performed with a high-bar position and emphasizing maximal ankle, knee, and hip flexion, common in Olympic weightlifting and daily life in many Asian cultures.

What is the Chinese Squat?

The term "Chinese squat" isn't a formally recognized exercise in biomechanics textbooks, but rather a colloquial descriptor for a style of squatting characterized by an exceptionally deep, "ass-to-grass" (ATG) position. It's often associated with the squat mechanics observed in elite Chinese weightlifters and the common resting or working posture in many East Asian societies. Unlike a powerlifting-style squat that prioritizes hitting parallel or slightly below with maximal load, the Chinese squat emphasizes achieving the absolute deepest possible position while maintaining an upright torso, neutral spine, and active stability. This style inherently demands superior mobility across the ankles, knees, and hips.

Musculature Involved

Executing a true Chinese squat effectively engages a wide array of muscles, demanding both strength and flexibility:

• Primary Movers:
  • Quadriceps (Vastus Lateralis, Medialis, Intermedius, Rectus Femoris): Responsible for knee extension, particularly crucial for driving out of the deep bottom position.
  • Gluteus Maximus: Powers hip extension and external rotation, critical for standing up and preventing knee valgus.
  • Adductor Magnus: Assists hip extension and stabilizing the thighs.
• Stabilizers and Synergists:
  • Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): Co-contract with quadriceps to stabilize the knee and assist hip extension.
  • Erector Spinae: Maintain a neutral and upright spinal position throughout the movement.
  • Core Musculature (Transversus Abdominis, Obliques, Rectus Abdominis): Provide intra-abdominal pressure and spinal stability, preventing lumbar flexion (rounding of the lower back).
  • Gastrocnemius and Soleus (Calves): Crucial for ankle dorsiflexion, allowing the knees to travel far forward over the toes without the heels lifting.
  • Tibialis Anterior: Assists in maintaining ankle dorsiflexion.

Step-by-Step Execution

Mastering the Chinese squat requires attention to detail, starting from setup and maintaining tension throughout.

1. Setup:

• Stance: Begin with your feet roughly shoulder-width apart, or slightly narrower if your mobility allows. Your toes should be pointed out slightly, typically between 10-30 degrees, to accommodate hip external rotation.
• Bar Position (High-Bar): For a true Chinese squat, a high-bar position is most common. The barbell rests on top of your trapezius muscles, just below the C7 vertebra. This position helps maintain a more upright torso.
• Grip: Take a comfortable, relatively narrow grip on the bar, pulling it tightly into your back to create a stable shelf.
• Bracing: Take a deep breath, brace your core by imagining someone is about to punch you in the stomach, and create intra-abdominal pressure. Maintain this tension throughout the lift.

2. Descent:

• Initiation: Begin the movement by simultaneously breaking at the hips and knees. Think about "sitting between your heels" rather than "sitting back."
• Knee Tracking: Allow your knees to track forward significantly over your toes. This is critical for achieving depth and maintaining an upright torso. Ensure your knees remain aligned with your toes, avoiding inward collapse (valgus).
• Torso Angle: Strive to keep your torso as upright as possible. Your chest should remain lifted, and your gaze fixed forward or slightly down.
• Controlled Speed: Descend in a controlled manner, maintaining tension throughout your entire body.

3. Bottom Position:

• Depth: Continue descending until your hips are well below your knees, reaching maximal comfortable depth. Your hamstrings should be covering your calves.
• Active Position: Do not relax at the bottom. Maintain active tension in your glutes, quads, and core. Your spine should remain neutral, avoiding "butt wink" (excessive lumbar flexion).
• Ankle Mobility: Your heels should remain firmly planted on the ground. If they lift, it indicates insufficient ankle dorsiflexion or a need for heel elevation.

4. Ascent:

• Drive: Initiate the ascent by driving powerfully through your entire foot, pushing your feet into the floor. Think about pushing the floor away from you.
• Simultaneous Extension: Extend your hips and knees simultaneously, maintaining the same upright torso angle you had during the descent.
• Knee Path: Ensure your knees continue to track over your toes as you ascend, preventing them from caving inwards.
• Full Extension: Stand up to full hip and knee extension, squeezing your glutes at the top without hyperextending your lower back. Re-brace for the next repetition.

Key Performance Cues and Common Mistakes

Key Performance Cues:

• "Brace your core!" Create and maintain intra-abdominal pressure throughout the entire movement.
• "Sit between your heels!" This cue encourages a vertical descent and proper knee tracking.
• "Knees out!" Actively push your knees outwards to keep them aligned with your toes and engage your glutes.
• "Chest up!" Helps maintain an upright torso and neutral spine.
• "Screw your feet into the floor!" Creates external rotation torque at the hips, enhancing stability.
• "Active ankles!" Focus on driving your knees forward while keeping your heels down.

Common Mistakes to Avoid:

• Butt Wink: Lumbar rounding at the bottom of the squat, often due to poor hip or ankle mobility. This can place undue stress on the spinal discs.
• Heels Lifting: Indicates insufficient ankle dorsiflexion. Address with mobility drills or use weightlifting shoes/heel wedges.
• Knees Caving In (Valgus Collapse): Weak glute medius or poor motor control. Focus on "knees out" cue and strengthen hip abductors.
• Losing Core Tension: Leads to spinal instability and inefficient force transfer.
• Leaning Too Far Forward: Often a compensation for poor ankle or hip mobility, placing more stress on the lower back.
• Bouncing out of the Bottom: While some elastic recoil is natural, actively bouncing can compromise spinal integrity and control.

Benefits of the Chinese Squat

Incorporating the Chinese squat style into your training can yield significant benefits:

• Enhanced Mobility: Systematically improves ankle dorsiflexion, hip flexion, and thoracic spine extension.
• Increased Strength Through Full Range of Motion: Develops strength at the deepest points of the squat, which translates to better overall squatting performance and resilience.
• Improved Athletic Performance: The ability to generate force from a deep position is highly transferable to sports requiring jumping, sprinting, and explosive power.
• Better Injury Resilience: Greater mobility and strength across multiple joints can reduce the risk of injury during daily activities and other athletic movements.
• Stronger Core: The demand for an upright torso and stable spine at depth significantly challenges and strengthens the core musculature.
• Optimal Muscle Activation: Maximizes activation of the quadriceps and glutes due to the extended range of motion.

Who Should Consider the Chinese Squat?

The Chinese squat is particularly beneficial for:

• Olympic Weightlifters: Essential for snatch and clean & jerk mechanics.
• Athletes: Those in sports requiring explosive lower body power and deep squatting movements (e.g., basketball, volleyball, martial arts).
• Fitness Enthusiasts: Individuals seeking to improve overall lower body strength, mobility, and body control.
• Personal Trainers and Kinesiologists: Understanding and teaching this squat style provides a deeper insight into human movement mechanics.
• Individuals with Good Baseline Mobility: While it improves mobility, a certain level of foundational mobility is helpful to start safely.

Programming and Progression

To safely integrate the Chinese squat:

• Start with Bodyweight: Master the bodyweight deep squat first, focusing on form and depth without external load.
• Goblet Squat: Holds a dumbbell or kettlebell at the chest, which acts as a counterbalance, making it easier to maintain an upright torso and achieve depth.
• Front Squat: The barbell rests on the front of the shoulders, forcing a very upright torso and challenging core strength and thoracic mobility. This is an excellent preparatory lift.
• High-Bar Back Squat: Progress to the high-bar back squat once front squat mechanics are solid.
• Focus on Form over Weight: Prioritize achieving full, controlled depth and maintaining a neutral spine over lifting heavy loads, especially initially.
• Integrate Mobility Drills: Regularly perform ankle, hip, and thoracic mobility exercises to support and enhance your squat depth.

Modifications and Regressions

If achieving a full Chinese squat is challenging, here are some ways to modify or regress the movement:

• Heel Elevation: Place small weight plates or use dedicated weightlifting shoes with an elevated heel. This artificially increases ankle dorsiflexion, allowing for a more upright torso and greater depth.
• Box Squats to Depth: Squat down to a low box or stable surface, allowing you to gauge depth and build confidence in the bottom position.
• Goblet Squat: As mentioned, the front-loaded weight helps as a counterbalance.
• Assisted Squats: Use a TRX, resistance band, or rack for support to help maintain balance and control during the descent and ascent.
• Mobility Drills: Focus specifically on improving ankle dorsiflexion (e.g., wall ankle mobilizations), hip flexion (e.g., 90/90 stretch), and thoracic extension (e.g., foam roller extensions).

Conclusion

The Chinese squat, characterized by its profound depth and upright torso, is more than just an exercise; it's a testament to exceptional mobility, strength, and body control. While demanding, its benefits in enhancing athletic performance, building resilient joints, and improving overall physical literacy are substantial. By approaching it with a focus on proper technique, progressive overload, and consistent mobility work, individuals can unlock a new level of lower body power and functional movement capacity. Always prioritize safety and listen to your body, consulting with a qualified fitness professional if you experience pain or have pre-existing conditions.