Deep Hindu Squat

Muscles worked

Setup

1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
2. Maintain a tall, upright posture with your core engaged and gaze forward.
3. Let your arms hang naturally at your sides to prepare for the rhythmic swing.

How to do it

1. Inhale as you lower your hips toward your heels, simultaneously lifting your heels off the floor and sweeping your arms back behind your hips.
2. Descend until your glutes are just above your heels, keeping your torso as vertical as possible.
3. Exhale as you drive through the balls of your feet to stand, swinging your arms forward and up in a circular motion to chest height.
4. Lower your heels to the floor as you reach the top of the movement and immediately transition into the next rep with a fluid tempo.

Form checklist

• Allow the heels to rise naturally as you descend to maximize knee flexion.
• Keep the chest lifted and avoid leaning too far forward.
• Coordinate the arm swing so the hands reach the front as you reach the top of the squat.
• Maintain a rhythmic, continuous flow without pausing at the top or bottom.

Pro tips

• Focus on the 'circular' path of the hands to create a momentum that assists with balance and rhythm.
• Think of pulling your heels toward your glutes on the way down to maximize hamstring and calf engagement.
• Keep your weight centered over the balls of your feet throughout the entire repetition.

Make it harder

• Increase the speed of the repetitions to turn the movement into a high-intensity cardiovascular challenge.
• Pause for two seconds at the bottom of the squat while balancing on the balls of your feet to increase time under tension.

Frequently asked

What muscles does the deep hindu squat work?

The deep hindu squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the deep hindu squat?

The deep hindu squat requires no equipment — just your body weight.

Is the deep hindu squat good for beginners?

The deep hindu squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Mixed Grip DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps