Hindu Squat
Master the Hindu Squat! This full-body exercise builds strength, improves mobility, and burns calories. Get fit with this dynamic workout.
The Hindu Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Hindu Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Hindu Squat Variations and Alternatives
How to do the Hindu Squat
Start by standing straight with your feet shoulder-width apart.
Extend your arms straight out in front of you, parallel to the floor.
Begin by slowly bending your knees and lowering your body as if sitting back into a chair. Ensure that your knees do not extend past your toes.
While lowering your body, simultaneously bring your arms back towards your body, brushing the sides of your thighs as you move your arms back.
Lower yourself down as far as you can comfortably go, ideally until your thighs are parallel to the floor or lower.
Press through your heels and begin to rise back up to the starting position, swinging your arms forward again to return to the extended position parallel to the floor.
Repeat the movement for the desired number of reps and sets.
Ensure that your back remains straight throughout the exercise to avoid strain, and your movements are controlled to maximize muscle involvement and minimize the risk of injury.
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Hindu Squat FAQs
What muscles does the Hindu Squat work?
The Hindu Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Hindu Squat?
None. The Hindu Squat is a bodyweight exercise, so you can do it anywhere.
Is the Hindu Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Hindu Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hindu Squat variations and alternatives?
Similar exercises include the Bodyweight Half-Squat, Garland Pose, Bodyweight Hip Squat and Holding Squat.
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