What is Hindu squats?

Hindu squats are a dynamic, easy bodyweight squat variation that combines calf raises and forward-arm balance to train the legs. They primarily target the hamstrings and glutes while also engaging quads, calves, and core for mobility and endurance. Suitable for beginners, they improve leg strength and joint mobility.

How to Do Hindu squats

  1. Start standing: Stand feet shoulder-width, chest up, weight slightly on balls of feet; engage core and prepare for smooth, controlled movement.
  2. Rise onto toes: Press through the balls of your feet to lift heels; keep calves active and maintain balance through the ankles.
  3. Lower into squat: Hinge slightly at hips and bend knees while keeping heels elevated; bring arms forward for balance and descend with control.
  4. Drive up smoothly: Push through the balls of your feet, extend knees and hips back to standing while lowering arms; avoid locking knees at top.
  5. Breathe and repeat: Inhale as you lower, exhale as you rise; perform steady reps, stop if pain occurs, and progress volume gradually.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Hindu squats?

Hindu squats build leg endurance and muscular stamina in the hamstrings and glutes, improve ankle and hip mobility, activate calves and core, and boost cardiovascular conditioning. They require no equipment and can be done anywhere for efficient lower-body conditioning.

What are common mistakes when doing Hindu squats?

Common mistakes include letting knees cave inward, dropping the chest, rounding the lower back, and performing rapid uncontrolled reps. Avoid heels slamming to the floor; keep heels elevated, brace the core, and use slow, full-range repetitions to protect joints.

How can I progress or modify Hindu squats?

Progress by increasing reps, slowing tempo, adding sets, or holding light weight across the chest. Try plyometric or single-leg variations to advance. Beginners can reduce range or use a support; alternatives include air squats, Bulgarian split squats, or goblet squats.