Having trouble mastering Hindu squats? Here’s a complete guide on how beginners can perform Hindu squats and why they should do them.
In this article:
- What Is a Hindu Squat?
- Who Cannot Do Hindu Squats?
- When to Do Hindu Squats?
- Where to Do Hindu Squats?
- Why Do Hindu Squats?
- How to Do Hindu Squats?
A Beginner’s Step-By-Step Guide on Doing Hindu Squats
What Is a Hindu Squat?
The Hindu squat is one one of the most basic squat variations any fitness buff can do. It’s popular among everyone — from athletes to bodybuilders.
Similar to air squats, it’s a bodyweight exercise that engages multiple muscle groups such as the quads, hamstrings, glutes, and calves. What sets it apart from air squats is that a Hindu squat puts more stress on the quads and calves.
It’s a great, convenient exercise and fitness buffs should definitely incorporate it into his or her workout routine.
Who Cannot Do Hindu Squats?
Hindu squats are a beginner-level exercise and almost anyone can include it in their workout plan, but not everyone should attempt to perform a Hindu squat without seeing a medical professional first.
Since this squat variation targets the quads more than regular squats do, the knees have to work extra harder. In fact, by standing on the toes, the entire weight of the body shifts from the heels to the knees.
So anyone who has knee pains, injuries, or complications should generally avoid Hindu squats. It’s better to stick to exercises that won’t risk injuring the legs.
When to Do Hindu Squats?
Just like any other exercise, try to do Hindu squats around two to three times per week. Doing too few won’t lead to progress while performing them too often might overwork the muscles.
One can include it in his/her leg day routine or cardio training program. Either way, it’s a solid fit for both so feel free to see what helps the body improve the most, although athletes who have specific goals might have different needs so consult with a coach for the exact workout program.
Where to Do Hindu Squats?
The great thing about Hindu squats is that fitness buffs can do them literally anywhere as long as they are on a flat surface. So whether it’s at the gym, on vacation, at home, or even in the office, just stand up and start busting out some squats!
Tip: Aside from Hindu squats, there are plenty of other bodyweight workouts one can do anywhere.
Why Do Hindu Squats?
Here are some of the best Hindu squats benefits everyone should know:
1. Increased Balance and Flexibility
The Hindu squat is a variation that pushes one’s balance and flexibility to the edge, literally. Not everyone has the joints and core muscles to squat on their toes.
In fact, lifting the body up using the toes is already hard enough without having to squat up and down. It’s definitely something athletes need to include in their core and flexibility training program.
2. Better Jumping Power and More Speed
The best way to improve one’s jumping power and speed is by strengthening the calves. They are responsible for giving the body the extra push it needs to jump a few inches higher and sprint a few milliseconds faster.
For maximum benefits, try incorporating it into the actual sports training routine. For example, in between sprints, try busting out a few Hindu squats.
Also, having big, strong calves is perhaps one of the best trophies any athlete or bodybuilder can have. Take a quick look around the gym and it’ll be obvious how few gym-goers actually train their calves.
3. Faster Weight Loss
Unlike regular squats, a Hindu squat doesn’t solely focus on building muscle mass. They are also HIIT exercises that help improve lung health and speed up fat loss.
One can try performing faster, more explosive movements to speed up cardiovascular benefits. Of course, one should still prioritize quality over quantity. Always observe proper form when doing a Hindu squat.
Tip: If losing weight is too difficult, one can try experimenting with effective fat loss supplements. Find the right products that will complement one’s diet and training.
How to Do Hindu Squats?
Hindu Squats GIF by Giphy
For maximum benefits, follow these steps on how to do Hindu squats:
- Stand upright, assume a shoulder-width apart foot stance, plant the feet flat on the ground, straighten arms out in front at about shoulder level, and keep the eyes locked forward. This is the starting position.
- Next, lower the body down by bending the knees. Unlike the regular squat, swing the arms down and lift the heels off the ground while descending.
- By this time, the butt should be directly on top of the heels. Hold for one count before pushing the body up while placing the heels back on the ground and swinging the arms forward. This is one rep.
With Hindu squats, one can either complete a high amount of reps or squats for a specific time frame. For those new to this exercise, doing 20 squats in a row or squatting for 60 seconds is a good start.
The goal is to complete 100 squats or 5 minutes of squatting. One can perform this exercise every two hours.
If the regular Hindu squat is too easy, fitness buffs can amp it up by:
- Standing on the Toes: Athletes can challenge themselves by balancing their bodies on their toes all throughout the exercise. This also puts much more stress on the calves so this variation may increase overall speed and jumping power.
- Doing More Reps: Do not do Hindu squats with a heavy loaded barbell for resistance. The goal here isn’t to push more plates but to increase strength and flexibility using one’s bodyweight. So rather than using a barbell to make the exercise more difficult, gym-goers can try doing more reps.
- Holding a Kettlebell: If one really wants to add resistance, he or she can try squatting with a moderately heavy kettlebell. Just grab the kettlebell with both hands and the hold it close to the chest.
Tim Anderson talks about the benefits of doing Hindu squat. Watch this video from Original Strength:
Overall, the Hindu squat is a great lower body exercise that helps build muscle, speed up fat loss, and improve athletic performance. It’s definitely a great addition to one’s lower body workout routine.
Also, if one still finds it hard to do Hindu squats, don’t worry. With a little bit of practice and dedication, anyone can bust out multiple 100-rep sets with ease!
Have you tried doing Hindu squats before? Share your experience in the comments section below!