Why the Asian Squat Can Make Hip Pain Worse (and What to Do Instead)

The Asian squat is often described as a miraculous return to our primal roots.

It’s supposed to fix your hips, your knees, your back — maybe even your soul.

But here’s the uncomfortable truth:

For some people, the Asian squat doesn’t heal hip pain. It makes it worse.

And no — this has nothing to do with bone shape, hip structure, or “bad joints.”

Watch the Video (Recommended)

This article is based on the video below, which shows all of the exercises and variations discussed.

The video walks you through everything visually. Use the article below to reinforce the key points and exercises.

A Common Red Flag: Easy Down, Sketchy Up

The Asian squat often causes hip pain when this pattern shows up:

• Getting down into the squat feels easy
• Standing back up feels unstable, pinchy, weak, or uncomfortable
• Staying in the squat too long makes your hips ache or burn

If that sounds familiar, the issue usually isn’t your joints.

It’s a muscle balance problem.

The Real Issue: Weak, “Deflated” Butt Muscles

Modern life involves a lot of sitting. Over time, that can lead to:

• Weakening (atrophy) of the glutes and posterior hip muscles
• Poor blood flow to those muscles
• Low tolerance for compression and stretch

When those muscles are weak, hanging out in a deep squat just crushes tissue that isn’t prepared for it.

In that situation, stretching more usually makes things worse — not better.

This is a case where strength beats stretching.

What Helps Instead: Build “Crush Resistance”

Your goal is to:

• Get blood back into the butt muscles
• Build strength in weak ranges
• Improve control so your hips feel stable again

Below are three effective exercise categories you can use at home.

1. Glute Bridges (Floor or Elevated)

Glute bridges are a simple and effective starting point.

How to use them:

• Move slowly
• Squeeze at the top
• Use long holds (5–30 seconds)
• Progress to single-leg variations when ready

Foot position matters:

• Feet farther away (knees > 90°): more hamstrings
• Around 90°: more glutes
• Too close: less effective and harder on knees and ankles

You can also elevate your upper body on a couch, bench, or yoga ball to increase range of motion.

If a certain angle feels unstable or weak, that’s actually good news — it’s low-hanging fruit you can train.

2. Fire Hydrants (Explore Multiple Angles)

Fire hydrants help restore strength and control around the hip.

You can:

• Lift straight to the side
• Go diagonally back
• Make slow circles
• Hold weak positions for 10–30 seconds

Go slow and controlled. Explore angles that feel shaky.

If supporting yourself on your hands bothers your wrists, lean against a couch, chair, or yoga ball.

This variation can also help strengthen weak inner thigh muscles — a hidden contributor to hip pain for many people in deep squats.

3. Knee-Forward Glute Holds (Standing)

This exercise surprises a lot of people.

Stand facing something soft (a couch, mattress, or yoga ball). Pad your knees with towels or a pillow.

Gently drive your knees forward while keeping your torso upright.

Your glutes fire to prevent you from collapsing forward.

You can:

• Use long holds
• Train one leg at a time
• Change knee bend and hip angle
• Make it more dynamic once it feels controlled

This helps your glutes work through ranges similar to standing up from a squat.

How Much Should You Do?

There’s no magic number.

A simple starting point:

• 30–60 seconds per set
• Single-leg exercises: per side
• Double-leg exercises: total time

If your glutes haven’t been trained in a while, expect soreness.

Important: Take at least one full rest day after your first session.

When to Revisit the Asian Squat

Once your glutes are stronger and more active, you can gradually reintroduce deeper squat positions.

The goal is to make the squat a skill you earn back, not something you force.

If standing up from the Asian squat is difficult or painful, check out the related video linked at the end of the YouTube video above.

Want a Structured Plan?

If you want a comprehensive, adaptable program to follow, check out the Healthy Hips program. It'll help you rebuild your hips and free yourself from hip pain.