Squatting position

Squatting is a posture where the weight of the body is on the feet (as with standing) but the knees and hips are bent. In contrast, sitting, involves taking the weight of the body, at least in part, on the buttocks against the ground or a horizontal object such as a chair seat. The angle between the legs when squatting can vary from zero to widely splayed out, flexibility permitting. Squatting may be either:

• full - known as full squat, deep squat, (sitting) on one's haunches, (sitting) on one's hunkers, or hunkering (down) – see text and see image gallery
• partial - known as partial, standing, half, semi, parallel, shallow, intermediate, incomplete or monkey squat etc. – see text and see image gallery.

Crouching is usually considered to be synonymous with full 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, Southeast Asian, and Eastern European adults, squatting often takes the place of sitting or standing.^[2]

Variations

The variations in this section particularly apply to full squatting but can apply to or have elements of partial squatting.

Both legs squatting

Squatting for both legs can involve:

• heels down for both feet (see images)
• heels up for both feet (see images), or
• the heel up for just one foot (see images).

Heels down squatting for both feet is the most stable arrangement of the three but most Western adults cannot do it.

Where the heel is up for one foot, the thigh for that leg is typically more parallel to the ground than the other leg, additionally the heel up foot is typically planted further back than the heel down foot.

Where the heel is up for both feet, it can be by different degrees thus giving two different thigh angles.

Squat/kneel combination

It is common for one leg to be kneeling, while the other leg is:

• squatting with the heel down (see images), or
• squatting with the heel up (see images).

Genuflection typically requires the heel down version of the squat/kneel combination.

The kneel in the squat/kneel combination is effectively just taking the heel up for one foot variant of both legs squatting a stage further. Similarly, the heel up squat version of the squat/kneel combination is potentially a stage before both legs kneeling.

Etymology

As a verb - early 15th century. Squatting in the sense of "crouch on the heels" is from the Old French words esquatir and escatir. Squatting in the sense of "compress, press down, lay flat, crush" is from about 1400. Meaning "posture of one who squats" is from 1570s. Act of squatting is from 1580s. Weight-lifting sense is from 1954.^[3]

Young children

Young children squat instinctively as a continuous movement from standing up whenever they want to lower themselves to ground level. One- and two-year-olds can commonly be seen playing in a stable squatting position, with feet wide apart and bottom not quite touching the floor, although at first they need to hold onto something to stand up again.^[4]

Resting position

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 largely caused by habitually:^[5][6][7]

• 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.^[8][9] See also dorsiflexion.

In sport

Catchers in baseball^[10] and wicket-keepers in cricket assume full squatting positions. Australian wicket-keeper Sammy Carter (1878 to 1948) was the first to squat on his haunches rather than bend over from the waist (stooping).^[11] See full squats gallery for images.

Hunkerin'

"Hunkerin'" is, in particular, the name applied to the American fad of resting in the squatting position in the late 1950s. Life referred to it as "sociable squatting". Such behavior had been seen in many cultures, particularly in Asia, for centuries when it suddenly became a fad in the United States in 1959.^[12]While the word "hunkerin'" is believed to originate from the Scots word for "haunches",^[13] claims were made for Yorkshire, Korea and Japan.

Time reported that the craze started at the University of Arkansas when a shortage of chairs at a fraternity house led students to imitate their Ozark forefathers, who hunkered regularly.^[13] The fad spread first to Missouri, Mississippi and Oklahoma, then across the U.S. While males were the predominant hunkerers, it was reported that females were welcomed by many groups.^[13] Within months, regional competitions were being held to crown champions.^[13]

Considered by authorities as preferable to the earlier fad of phonebooth stuffing,^[13] people hunkered for hours on car roofs, in phone booths and wherever people gathered.^[12] Different styles were reported as "sophisticates" tended to use a flatfooted posture while others hunkered with their elbows inside the knees.^[13]

Reasons for the spread of the activity included the ability for large groups of people to participate together peacefully to discuss issues such as politics or sport. When asked about this popularity, one participant described it as

"A respite from a world of turmoil. The main purpose of hunkerin' is to get down and hunker together. It's a friendship thing: get your friends to hunker with you. The man you don't know is the man you haven't hunkered with."^[13]

Proponents urged United States President Dwight Eisenhower and General Secretary of the Communist Party of the Soviet Union Nikita Khrushchev to hunker together to end their differences.^[13] By 1960 the fad was fading.

Gopniks

One of the distinctive characteristics of gopniks is that they will often be seen squatting, a learned behavior attributed to prison habits or disadvantaged origins.^[14]

Grand Howl

The Grand Howl is a ceremony used by Cub Scouts. It was devised by Robert Baden-Powell and is based on the Mowgli stories in Rudyard Kipling's Jungle Book. In the ceremony, Cubs act out the wolves greeting Akela, the "Old Wolf" at the Council Rock and are reminded of the Cub Scout Promise. For this ceremony cubs assume the squatting position to imitate a wolf's posture.

Childbirth position

Engelmann's seminal work "Labor among primitive peoples" publicised the childbirth positions amongst primitive cultures to the Western world. They frequently use squatting, standing, kneeling and all fours positions, often in a sequence.^[15]

Various people have promoted the adoption of these alternative birthing positions, particularly squatting, for Western countries, such as Grantly Dick-Read, Janet Balaskas, Moysés Paciornik and Hugo Sabatino. The adoption of these alternative positions is also promoted by the natural childbirth movement.

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.^[16]

As most Western adults find it difficult to squat with heels down, compromises are often made such as putting a support under the elevated heels or another person supporting the squatter.^[17]

In ancient Egypt, women delivered babies while squatting on a pair of bricks, known as birth bricks.^[18]

Sexual position

There are versions of the "cowgirl" sex position where the woman is squatting over the 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 or riding position.^[19] The woman can face forwards^[20] or backwards (reverse).^[21]

Female urination position

When not urinating into a toilet, squatting is the easiest way for a female to direct the urine stream (although many women find that they can do so standing up). If done this way, the urine will go forward. Some females use one or both hands to focus the direction of the urine stream, which is more easily achieved while in the squatting position.

Acceptability of outdoor urination in a public place other than at a public urinal varies with the situation and customs. In Western countries, males typically do this standing up, while females squat.

A partial squatting position (or "hovering") while urinating is often done to avoid sitting on a potentially contaminated toilet seat, although it may leave urine behind in the bladder.^[22]

Defecation position

The squatting defecation posture involves squatting by standing with knees and hips sharply bent and the buttocks suspended near the ground. Squat toilets are designed to facilitate this posture. This is less common in the Western world.

Dynamic exercise

As strength training

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. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks.

Burpee

The burpee is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee". Step 1 requires you to drop into the squatting position.

Sit spin in figure skating

The sit spin is one of the three basic figure skating spin positions. It is defined by a squatting position in which the skater's buttocks are below the knee of the skating leg.^[23] (See partial squats gallery for image.)

Taoist Tai Chi

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.^[24][25][26]

Mālāsana or Upavesasana in Yoga

Mālāsana (literally sitting down pose), also known as the yoga squat, is an asana.^[27]

The asana 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.^[28]

Partial squat

A partial squat (also known as standing, half, semi, parallel, intermediate, shallow, incomplete or monkey squat etc.) is an intermediate stage between standing and full squatting, that is, standing but with the knees and hips bent. (In contrast, stooping involves bending at the waist rather than just the knees and hips). It may be used in a variety of contexts often as a "ready for action" posture:

• the batsman's posture in cricket when waiting for a delivery.
• waiting to receive a serve in tennis
• used in the Alexander technique, as "the monkey squat" also known as the "position of mechanical advantage"^[29]
• to avoid back strain it is important to bend the knees whenever you lift a heavy object.^[30]
• plié in ballet is a type of partial squat balanced on the toes only and the legs turned outwards. (The grand plié has the thighs parallel to the ground like a parallel squat. The demi-plie has the thighs at about a 45% angle to the ground).
• the curtsey is a traditional gesture of greeting, in which a girl or woman bends her knees while bowing her head. It is the female equivalent of male bowing in Western cultures.^[31]
• the parallel squat, often used in weight training, is just short of a full squat where the thighs are parallel to the ground.
• the most widely used martial arts stance is a shallow standing squat. This position is generally employed as it is a neutral and agile position from which both attacks and defences may be launched. It provides for the delivery of force when attacking and stability when defending.
• the sumo squat, with the legs wide apart, ready for action in sumo wrestling.
• Monkey Kung Fu a Chinese martial art which utilizes ape or monkey-like movements as part of its technique.
• the haka war dance commonly uses a partial squat stance. (See partial squats gallery for image.)
• a Besti squat is a figure skating move. (See partial squats gallery for image.)
• twerking is "to dance to popular music in a sexually provocative manner involving thrusting hip movements and a low squatting stance".^[32] (See partial squats gallery for image.)
• Zapin is a combination of semi-squatting style Malay dance with Arabic influence.^[33]
• the sorority squat is typically performed by sorority sisters immediately prior to a picture being taken where one or more participants slightly bend their knees and lean on their calves with their arms.^[34][35] (See partial squats gallery for image.)
• Garudasana and Utkatasana are partial squats in yoga asanas.
• Females may use a partial squatting position (or "hovering") while urinating to avoid sitting on a potentially contaminated toilet seat, although it may leave urine behind in the bladder.^[22]

For more partial squatting images see here.

Lunging

A lunge is a variation of the partial squat where a leg is moved forwards with the knee bent but the other remains straight thus moving the upper body forward in line with the bent knee. For example:

• the snooker playing posture
• the fencing lunge
• the lunge as a weight training or strength training exercise.

Stalking, prowling and duckwalking

Stalking, prowling and duckwalking is walking that maintains a low profile by assuming a low partial squatting position.^[36] It is a stage element of guitar showmanship popularized by Chuck Berry.^[37][38]

Duckwalking is used to strengthen the ankles and thighs. It is also a test of balance, flexibility, and agility.^[39]

The duckwalk is one out of 25 exercises in the physical test at United States Military Entrance Processing Command (MEPS). The duckwalk tests to see if a trainee is flat footed or if it hurts to perform the exercise. It also makes sure that the trainee has proper ranges of motion. Trainees who fail the duckwalk are temporarily suspended from MEPS and have to try again at a later date.^[40][41]

Dancing

Squatting features heavily in some forms of dancing such as Cossack dancing.

Health effects

There is increased incidence of knee osteoarthritis amongst squatters who squat for hours a day for many years.^[42] There is evidence that sustained squatting may cause bilateral peroneal nerve palsy. A common name for this affliction is squatter's palsy although there may be reasons other than squatting for this to occur.^[43][44][45]

Tetralogy of Fallot

Older children will often squat during a Tetralogy of Fallot "tet spell". This 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.^[46][47]

Squatting facets

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.^[48][49]

Image gallery

Full squats

With heels down on both feet

• 
  A baseball catcher in squatting position, prepares to receive a pitch.
• 
  Young boy squatting in a park.
• 
  Squatting used as part of a stress position for a Viet Cong prisoner.
• 
  Squatting woman.
• 
  Squatting girl from Java.

With heels up on both feet

• 
  A cricket wicket-keeper in squatting position, ready to face a delivery.
• 
  Golf player assessing a putt shot.
• 
  A Balinese squatting wooden statuette.
• 
  A heels up version of the Grand Howl, legs splayed out wide.
• 
  Woman replicating heels up squatting by wearing high heels.

With heel up on one foot

• 
  Thigh for heel up foot more parallel with ground and foot planted further back. Also wide leg splay.
• 
• 
  Ancient Roman statue of Venus, c. 1st century AD.
• 
  Taiwanese soldiers

Heel down squat/kneel combination

• 
  Taking heel up squat on one foot a stage further to one leg kneeling.
• 
  Traditionally marriage proposals use this stance as genuflection.
• 
  1815 woodcut depicting marriage proposal - genuflection.
• 
  American football player Tim Tebow "tebowing" as genuflection.
• 
  1911 artwork by Hungarian sculptor Vilmos Fémes Beck

Heel up squat/kneel combination

• 
  Statue at the São Jorge Castle near Lisbon - quite close to both legs kneeling.
• 
  Nude woman heel up squat/kneeling.
• 
  Conan the Barbarian film poster showing eccentric splayed out squat/kneel by character Valeria.
• 
  Sprint runner preparing to start race using starting blocks.
• 
  Ball boy in tennis.

Partial squats

• 
  The Besti squat in figure skating, legs splayed out wide.
• 
  A basic sit spin in figure skating.
• 
  Lowering the body just far enough to stroke a cat, avoiding stooping.
• 
  Statue in half-squatting posture consistent with traditional Balinese dance.
• 
  Partial squatting as an exercise before running.
• 
  A karate horse stance.
• 
  A woman twerking at a music festival.
• 
  Volleyball player making a forearm pass or bump.
• 
  A sorority squat style pose. Also high heels replicating a heels up partial squat.
• 
  Common partial squatting stance in haka war dance.

See also

References

Further reading

Resting position

• Hewes GW: The anthropology of posture Scientific American, 196: 122-132 (1957)
• Jelenc KE and Raichlen DA Resting postures in human evolution: squatting, sitting, and the biomechanics of low back pain The 84th Annual Meeting of the American Association of Physical Anthropologists (2015) School of Anthropology, University of Arizona March 27, 2015

Dynamic exercise

• Escamilla, RF Biodynamics Knee biomechanics of the dynamic squat exercise Medicine & Science in Sports & Exercise: January 2001 - Volume 33 - Issue 1 - pp 127–141

Parturition

• Gardosi J., Hutson N Randomised, Controlled Trial Of Squatting In the Second Stage of Labour 1989 The Lancet, Volume 334, Issue 8654, Pages 74–77
• McKay S. Squatting: An Alternate Position For The Second Stage Of Labour The American Journal of Maternal/Child Nursing 1984;9:181-183.
• Nasir A., Korejo R., Noorani K.J. Child birth in squatting position. Journal of the Pakistan Medical Association 2007/1;57:19-22
• Paciornik M., Paciornik C., Birth in the Squatting Position (1979) Polymorph Films
• Paciornik M., Paciornik C., Commentary: arguments against episiotomy and in favor of squatting for birth. Birth 1990 Dec;17(4):234, 236. and Birth 1991 Jun;18(2):119.
• Paciornik M Use of the squatting position for birth. Birth 1992 Dec;19(4):230-1.

Health effects

• Chakravarty A, Chatterjee S.K., Chakrabarti S. Blood pressure changes during squatting—a study in normal subjects and its possible clinical significance. Journal of the Association of Physicians of India. 2001 Jun; 49(): 678-9

Circulation

• O'Donnell TV, McIlroy MB. The circulatory effects of squatting. American Heart Journal 1962 Sep;64:347-56.
• Sharpey-Schafer EP Effects of Squatting on the Normal and Failing Circulation Br Med J. 12 May 1956; 1(4975): 1072–1074.

External links

Wikimedia Commons has media related to Crouching.

Wikimedia Commons has media related to Partial squats.

• Health Benefits of the Natural Squatting Position
• Benefits of squatting
• The Squat Song
• Yoga Back Bends & Balancing Poses : Yoga Squat Pose
• Flat Footed Squat: How Homo Sapiens Sit
• Squatting Posture Baseball, Tantra, Yoga, Gardening
• Benefits of The Third World Squat