Asian squat exercise for sedentary male adolescents: A randomized controlled trial assessing its effects on the strength of the Guteus Maximus, Quadriceps Femoris, and Soleus muscles

Abstract

Background: The global increase in sedentary behavior among adolescents has caused considerable reductions in musculoskeletal fitness, particularly in lower limb muscle strength, including the gluteus maximus (GMAX), quadriceps femoris (QF), and soleus (SOL). This decline increases the risk of various diseases, functional impairments, and overall mortality. While resistance training effectively mitigates these effects, accessible bodyweight exercise alternatives remain underexplored. The Asian squat, when performed using an evidencebased protocol, offers a practical and efficient means to increase muscle strength in this population. Objective: This study evaluated the effects of an eight-week Asian squat exercise program on the bilateral strength of the GMAX, QF, and SOL muscles in sedentary adolescent males. Materials and methods: A randomized, single-blind, controlled trial with a pre- and post-test design was performed. Twenty-eight participants were randomly assigned to either an intervention group (n = 14), which completed supervised Asian squats for eight weeks, or a waitlist control group (n = 14), which continued their usual activities. Muscle strength of the GMAX, QF, and SOL was assessed bilaterally using standardized methods. Results: The intervention group showed significant within-group improvements in muscle strength for all assessed muscles (all p < 0.001), with large effect sizes (GMAX: d = 1.015–1.050; QF: d = 0.956–1.020; SOL: d = 1.816–2.016). Between-group comparisons indicated significantly greater strength gains in the intervention group compared to controls (ΔGMAX: d = 4.413–4.738; ΔQF: d = 4.140–4.828; ΔSOL: d = 2.539–3.027; all p < 0.001). Conclusion: An eight-week Asian squat exercise program effectively improves strength in the GMAX, QF, and SOL muscles of sedentary adolescent males, highlighting its value as a time-efficient, equipment-free method to counteract muscle weakness associated with sedentarism.