Hindu Squat

Muscles worked

Setup

1. Stand with feet shoulder-width apart, toes pointing slightly outward.
2. Maintain an upright posture with your chest out and shoulders relaxed.
3. Extend your arms straight out in front of you at shoulder height, palms facing down.

How to do it

1. Inhale as you lower your hips, simultaneously lifting your heels off the floor and swinging your arms down and behind your torso.
2. Descend until your hamstrings touch your calves, keeping your torso vertical and balancing on the balls of your feet.
3. Exhale as you drive through the balls of your feet to return to a standing position while swinging your arms forward and back to the starting position.
4. Lower your heels to the floor only once you reach the full standing position before immediately starting the next rep.

Form checklist

• Keep your torso as vertical as possible throughout the entire movement.
• Coordinate the arm swing so it follows a continuous, circular rhythm synchronized with the legs.
• Ensure your knees track in line with your toes as you descend into the deep squat.
• Maintain balance and control on the balls of your feet during the bottom phase.

Pro tips

• Focus on the 'brushing' motion of the hands near the floor to ensure a full range of motion for the shoulders and engagement of the triceps during the backward swing.
• Use the upward momentum from the rhythmic arm swing to help drive your body out of the deep squat position.

Make it harder

• Increase the tempo to a rapid, continuous pace to significantly challenge cardiovascular endurance.
• Hold a light pair of dumbbells to increase the resistance for the legs and the workload on the deltoids.

Frequently asked

What muscles does the hindu squat work?

The hindu squat primarily targets the calves, glutes, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the hindu squat?

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

Is the hindu squat good for beginners?

The 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