Korean Squat: Style, Characteristics, and Step-by-Step Guide

How to do the Korean squat?

The "Korean squat" refers not to a distinct exercise, but rather a style of deep, often bodyweight or lightly loaded squat characterized by an exceptionally upright torso, significant ankle dorsiflexion, and full hip flexion, demanding high levels of mobility and control.

What is the "Korean Squat" Style?

While not a formally recognized exercise in Western strength and conditioning literature, the "Korean squat" generally describes a deep squatting style prevalent in Korean fitness and daily life. It emphasizes achieving maximal depth with an uncommonly upright torso, often without external load or with very light resistance. This style is less about lifting maximal weight and more about demonstrating exceptional joint mobility, particularly in the ankles and hips, alongside core stability and body control. It reflects a cultural emphasis on maintaining full range of motion throughout the lifespan.

Key Characteristics of the Korean Squat Style

To effectively perform the Korean squat style, understanding its defining attributes is crucial:

• Deep Squat Depth: The primary characteristic is descending until the glutes are well below the knees, often to the point where the hamstrings are resting on the calves. This requires full hip and knee flexion.
• Upright Torso: Unlike powerlifting squats that might allow for significant forward lean, the Korean squat style aims to keep the chest proud and the torso as vertical as possible throughout the entire movement. This places a greater demand on ankle dorsiflexion and hip mobility.
• Emphasis on Ankle Mobility: Achieving an upright torso at maximal depth necessitates exceptional ankle dorsiflexion. Without it, the body compensates by leaning forward or lifting the heels.
• Controlled Movement: The descent and ascent are typically performed with deliberate control, focusing on maintaining balance and engaging the appropriate muscles throughout the entire range of motion.

Muscles Engaged

The Korean squat style, like other deep squat variations, is a compound movement that recruits numerous muscle groups:

• Primary Movers:
  • Quadriceps (Vastus lateralis, medialis, intermedius, Rectus femoris): Primarily responsible for knee extension during the ascent.
  • Gluteus Maximus: Powers hip extension, especially as you drive up from the bottom.
  • Adductor Magnus: Assists with hip extension and stabilization.
• Stabilizers:
  • Hamstrings (Biceps femoris, Semitendinosus, Semimembranosus): Co-contract with quadriceps to stabilize the knee and assist hip extension.
  • Erector Spinae: Maintain a rigid, upright torso and spinal alignment.
  • Core Muscles (Transverse abdominis, Obliques, Rectus abdominis): Provide trunk stability and transfer force from the lower body to the upper body.
  • Calves (Gastrocnemius, Soleus): Act as stabilizers, particularly in maintaining ankle dorsiflexion.

Step-by-Step Guide: Mastering the Korean Squat Style

Achieving the Korean squat style requires patience, consistent practice, and a focus on mobility.

• 1. Preparation & Stance:

  • Begin with feet approximately shoulder-width apart, or slightly narrower, with toes pointed slightly outward (5-15 degrees). Experiment to find the stance that allows for the deepest, most comfortable squat while maintaining an upright torso.
  • Stand tall, chest up, shoulders back and down, and engage your core.
  • Arms can be extended forward for balance, or hands can be clasped in front of the chest.

• 2. Initiating the Descent:

  • Start the movement by simultaneously bending at the knees and hips. Imagine sitting down into a chair that is very low and directly behind you.
  • Crucially, focus on keeping your chest up and maintaining an upright torso from the very beginning. Avoid initiating the movement by leaning forward.

• 3. Reaching Depth:

  • Continue descending slowly and with control.
  • Actively push your knees out in line with your toes to maintain hip external rotation and create space for your hips to drop between your legs.
  • Strive to keep your heels flat on the ground. If your heels lift, it indicates insufficient ankle mobility.
  • Descend as deep as your mobility allows, aiming for your hamstrings to cover your calves. Maintain the upright torso throughout this phase.

• 4. The Ascent:

  • From the bottom position, drive up by pushing through your midfoot and heels.
  • Lead with your chest, maintaining the upright posture. Avoid letting your hips shoot up faster than your chest.
  • Engage your glutes and quadriceps to extend your hips and knees simultaneously, returning to the starting standing position.

• 5. Breathing:

  • Inhale on the descent to brace your core.
  • Exhale powerfully on the ascent as you drive up.

Mobility Drills for Enhanced Korean Squat Performance

Achieving the upright, deep Korean squat style heavily relies on excellent mobility. Incorporate these drills regularly:

• Ankle Mobility Drills:
  • Kneeling Ankle Dorsiflexion: In a half-kneeling position, drive your knee forward over your toes, keeping your heel down. Hold and repeat.
  • Elevated Heel Squats (Temporary Aid): If ankle mobility is a major limiting factor, temporarily place small plates or a wedge under your heels to allow for a deeper, more upright squat. Work on gradually reducing the elevation.
• Hip Mobility Drills:
  • 90/90 Stretch: Sit on the floor with one leg bent at 90 degrees in front of you and the other bent at 90 degrees to your side. Lean forward over the front leg and rotate to lean over the back leg.
  • Frog Stretch: Kneel on all fours, widen your knees, and push your hips back towards your heels, focusing on internal rotation and adductor stretch.
  • Pigeon Pose: A classic yoga pose that opens up the hips and glutes.
• Thoracic Spine Mobility:
  • Foam Rolling Thoracic Spine: Roll gently along your upper back to improve extension.
  • Cat-Cow Stretch: Improves spinal articulation and flexibility.

Common Mistakes to Avoid

• Lifting Heels: A primary indicator of insufficient ankle dorsiflexion. Address mobility rather than forcing the squat.
• Excessive Forward Lean: Compensating for lack of ankle or hip mobility, placing more stress on the lower back.
• Knees Caving In (Valgus Collapse): Weak glute medius or poor motor control. Actively push knees out throughout the movement.
• Rounding the Lower Back ("Butt Wink"): Losing lumbar lordosis at the bottom of the squat, indicating a limit in hip mobility or core stability. Stop at the point just before your lower back rounds.
• Rushing the Movement: Sacrificing form for speed. Control is paramount.

Who Can Benefit from the Korean Squat Style?

• Individuals Seeking Enhanced Mobility: Excellent for improving ankle, hip, and thoracic spine flexibility.
• Athletes Requiring Deep Squatting: Useful for sports like Olympic weightlifting, martial arts, or gymnastics, where deep, stable squat positions are critical.
• General Population for Functional Fitness: Re-learning to squat deeply is a fundamental human movement pattern that can improve daily activities and reduce injury risk.
• Personal Trainers and Kinesiology Students: A valuable case study in biomechanics, mobility assessment, and movement correction.

Safety Considerations and When to Consult a Professional

While generally safe, the Korean squat style demands significant mobility and should be approached progressively:

• Listen to Your Body: Do not force depth if it causes pain, especially in the knees, hips, or lower back.
• Progressive Overload: Begin with bodyweight and master the form before considering light external loads.
• Pre-existing Conditions: If you have a history of knee, hip, or back injuries, consult a physical therapist or exercise professional before attempting deep squats. They can assess your specific limitations and provide tailored guidance.
• Persistent Pain: Any sharp or persistent pain during or after the exercise warrants immediate cessation and professional medical advice.

Conclusion

The "Korean squat" style is a testament to the power of mobility, control, and functional strength. By focusing on an upright torso, exceptional depth, and mastering ankle and hip flexibility, you can unlock a greater range of motion and enhance your overall squat performance. Approach this style with patience, prioritize proper form over depth initially, and consistently work on the underlying mobility requirements to safely and effectively integrate this challenging yet rewarding movement into your fitness repertoire.