Also known as: indian squats, indian squat, baithak, toe-rise squat

What is Hindu squats?

Hindu squats are a dynamic bodyweight leg exercise that blends toe-rise calf raises with deep squats to build mobility and endurance. They primarily target the hamstrings and glutes while also engaging quads, calves, and core. Difficulty: easy - suitable for beginners.

How to Do Hindu squats

  1. Start stance: Stand feet shoulder-width apart, toes slightly turned out and weight on the balls of your feet; keep chest upright and shoulders relaxed.
  2. Rise onto toes: Lift onto your toes with control, engaging calves and core; avoid bouncing and keep movement smooth to protect the ankles.
  3. Lower into squat: Slowly lower into a deep squat with heels elevated, arms extended forward for balance and chest lifted to protect the lower back.
  4. Drive up slowly: Push through the balls of your feet, squeeze glutes and hamstrings as you rise while bringing arms back to your sides in a controlled motion.
  5. Set rhythm and breathe: Use a steady tempo and inhale on the descent, exhale on the ascent; start with sets of 8–12 reps and rest between sets.

Muscle Groups

Hamstring, Glutes

Description

Begin by standing with your feet shoulder-width apart. Start by rising onto your toes, performing a calf raise. As you lower into the squat, keep your heels elevated and bring your arms forward for balance. As you rise back up, bring your arms back to your sides. This dynamic movement engages your quads, calves, and core while helping with mobility and endurance. Make sure to maintain a controlled motion and proper form throughout.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Hindu squats?

Hindu squats improve lower-body endurance, ankle mobility, and cardiovascular conditioning while strengthening hamstrings, glutes, quads, calves, and core. They require no equipment and support functional movement and joint range of motion.

What common mistakes should I avoid?

Avoid rounding the chest, collapsing the knees inward, and dropping the heels fully. Move too fast or bounce at the bottom can strain joints; maintain control and proper alignment throughout each repetition.

How can I progress or modify Hindu squats?

To progress, increase reps, add tempo or hold a light weight. For an easier option, reduce depth or perform slow partial reps. Swap to standard bodyweight squats or Bulgarian split squats for variation.