Hindu Squat

Traditional conditioning squat — a rhythmic, high-rep bodyweight squat with rising heels and arm swing for leg endurance and cardiovascular conditioning

---

⚡ Quick Reference

Aspect	Details
Pattern	Squat (Bilateral)
Primary Muscles	Quadriceps, Glutes
Secondary Muscles	Calves, Hamstrings, Core
Equipment	None (bodyweight)
Difficulty	⭐ Beginner
Priority	🟡 Supplementary

Movement Summary

---

🎯 Setup

Starting Position

1. Stance: Feet hip to shoulder-width apart
2. Feet: Pointing forward or slightly out
3. Arms: Relaxed at sides or extended forward
4. Posture: Upright, core engaged
5. Weight: Distributed evenly on both feet
6. Head: Neutral, looking forward

Stance Options

Stance	When to Use	Notes
Feet together	Traditional style	More quad emphasis, harder balance
Hip-width	Balanced	Easier balance, comfortable
Shoulder-width	Easier	Most stable, good for beginners

Setup Cue

"Stand naturally, ready to flow — this is about rhythm and endurance, not max depth"

---

🔄 Execution

The Movement

🔝 Starting Position

What's happening: Standing upright, ready to descend

1. Feet hip to shoulder-width apart
2. Arms relaxed forward or at sides
3. Weight on full feet (heels down)
4. Core engaged, chest up
5. Ready to initiate the squat

Feel: Relaxed but ready

⬇️ Descending

What's happening: Squatting down with rising heels and arm swing back

1. Begin bending knees and hips simultaneously
2. Heels rise off ground as you descend
3. Arms swing backward naturally
4. Torso stays relatively upright
5. Lower to comfortable depth (thighs parallel or below)
6. Weight shifts to balls of feet

Tempo: 1-2 seconds (fluid motion)

Feel: Calves engaging, quads loading, arms swinging back

⏸️ Bottom Position

What's happening: Brief pause or touch-and-go at bottom

1. Knees bent, thighs near parallel or below
2. Heels elevated off ground
3. Arms extended back behind body
4. Torso upright or slight forward lean
5. No pause needed — flow into ascent

Common error here: Pausing too long — this is a fluid, rhythmic movement.

⬆️ Rising

What's happening: Standing up while lowering heels and swinging arms forward

1. Drive through balls of feet
2. Extend knees and hips
3. Heels lower back to ground as you rise
4. Arms swing forward naturally
5. Return to standing with heels down
6. Immediately flow into next rep

Tempo: 1 second (explosive rise)

Feel: Calves pushing, quads and glutes contracting, continuous flow

Key Cues

Primary Cues

• "Heels rise as you go down" — natural calf engagement
• "Heels down as you stand up" — complete the motion
• "Swing arms like running" — back on descent, forward on ascent
• "Keep it flowing" — rhythmic, continuous movement

Tempo Guide

Goal	Tempo	Example
Endurance	1-0-1-0	1s down, no pause, 1s up, continuous
Conditioning	Fast	Rhythmic, 30-60+ reps per minute
Learning	2-0-2-0	2s down, no pause, 2s up, focus on form

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — straightening legs	████████░░ 80%
Glutes	Hip extension — driving to standing	███████░░░ 65%

Secondary Muscles

Muscle	Action	Activation
Calves	Heel elevation, ankle stability	████████░░ 75%
Hamstrings	Hip extension, knee stability	█████░░░░░ 50%
Core	Maintains upright posture	█████░░░░░ 45%

Stabilizers

Muscle	Role
Ankle Stabilizers	Balance on balls of feet at bottom
Core	Torso stability during dynamic movement

Unique Benefit

Hindu squats uniquely emphasize the calves through the heel-rising motion, while building leg endurance and cardiovascular conditioning through high-rep performance.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Not lifting heels	Heels stay down	Loses traditional form, less calf work	Let heels rise naturally as you descend
Pausing at bottom	Breaking rhythm	Less conditioning benefit	Flow continuously
Excessive forward lean	Torso too far forward	Back strain, less quad work	Stay more upright
Skipping arm swing	Arms don't move	Less natural rhythm	Swing arms like running
Going too slow	Slow tempo	Misses conditioning benefit	Keep it rhythmic and flowing

Most Common Error

Not lifting heels — the heel rise is what distinguishes Hindu squats from regular bodyweight squats. Let them rise naturally as you descend.

Self-Check Checklist

• Heels rise on descent, lower on ascent
• Arms swing with rhythm (back down, forward up)
• Continuous, flowing movement
• Comfortable depth (doesn't need to be deep)
• Breathing rhythmically with movement

---

🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Partial Depth	Don't go as low	Building endurance first
Slower Tempo	Take more time	Learning the pattern
Fewer Reps	Start with 20-30 reps	Building up endurance

Standard

Variation	How	Emphasis
Bodyweight Hindu Squat	No load, rhythmic flow	Standard conditioning
High Rep (50-100+)	Continuous reps	Endurance building

Harder (Progressions)

Variation	How	When to Use
Weighted Hindu Squat	Hold light dumbbells	Add resistance
Hindu Squat Jumps	Add explosive jump	Power and conditioning
Ultra-High Reps	200-500+ reps	Elite conditioning

By Focus

Variation	How	Emphasis
Timed Sets	As many reps as possible in 1-3 minutes	Conditioning
Rep Targets	Hit specific rep goal (100, 200, 500)	Endurance milestone
Interval Training	30s work / 30s rest intervals	Metabolic conditioning

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Endurance	3-5	50-100+	30-60s	Focus on continuous flow
Conditioning	4-6	30-50	30-45s	Higher intensity intervals
Strength-Endurance	3-4	20-30	60-90s	Slower tempo, can add weight

Workout Placement

Program Type	Placement	Rationale
Leg day	Finisher	Conditioning after strength work
Conditioning/cardio	Primary movement	High-rep endurance training
Warm-up	Activation	Get blood flowing to legs
Circuit training	Station	Part of bodyweight circuit

Progression Scheme

How to Progress

Build rep capacity over time. Start with 30-50 reps per set, gradually work up to 100+ reps per set. Some practitioners do sets of 500+ reps.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Bodyweight Squat (heels down)	Easier variation, less dynamic
Wall Squat	Static hold to build endurance

Progressions (Harder)

Exercise	When Ready
Weighted Hindu Squat	Can do 100+ reps easily
Hindu Squat Jumps	Want explosive power
500+ rep sets	Elite conditioning

Similar Exercises

Alternative	When to Use
Jump Squat	Power development
Air Squat	Similar but heels stay down

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	High-rep knee flexion	Reduce reps, check form
Poor ankle mobility	Difficulty with heel rise	Build ankle mobility
Cardiovascular issues	High heart rate from high reps	Start slow, build gradually
Balance issues	Rising on balls of feet	Reduce range, go slower

Stop Immediately If

• Sharp knee pain
• Dizziness or excessive breathlessness
• Ankle pain from heel rise

Injury Prevention

• Start with lower reps (20-30) and build up gradually
• Maintain good form even when fatigued
• Don't force depth if knees hurt
• Listen to your body on high-rep sets

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension	Moderate	🟢 Low
Knee	Flexion/extension	Moderate to high	🟡 Moderate
Ankle	Plantarflexion (heel rise)	Moderate	🟢 Low

Joint-Friendly

Hindu squats don't require extreme depth, making them relatively joint-friendly when performed with good form.

---

❓ Common Questions

Should my heels really come off the ground?

Yes. In the traditional Hindu squat, heels rise as you descend and lower as you stand up. This engages the calves and creates the flowing, natural rhythm of the movement.

How many reps should I do?

Start with 30-50 reps per set. Build up to 100+ reps as your conditioning improves. Traditional practitioners often do sets of 200-500 reps.

Is this bad for my knees?

Not if done with good form. The knee travels over the toes as heels rise, which is natural. If you experience pain, reduce reps or depth.

What's the difference between Hindu squats and regular bodyweight squats?

Hindu squats involve heels rising, arm swing, and a more flowing, rhythmic execution focused on high reps. Regular squats keep heels down and focus more on depth and strength.

---

📚 Sources

Traditional Training:

• The Wrestler's Body (Joseph Alter) — Tier B
• Indian wrestling and training traditions — Tier C

Programming:

• Convict Conditioning (bodyweight endurance) — Tier C
• NSCA Essentials — Tier A

---

For Mo

When to recommend this exercise:

• User wants leg conditioning without equipment
• User needs high-rep endurance work
• User is interested in traditional training methods
• User wants a cardiovascular leg exercise
• User needs a finisher after strength training

Who should NOT do this exercise:

• Acute knee injury → Wait for recovery
• Severe cardiovascular issues → Get medical clearance first
• Severe ankle mobility limitations → Build mobility first

Key coaching cues to emphasize:

1. "Let your heels rise naturally as you go down"
2. "Keep it flowing — don't pause at the bottom"
3. "Swing your arms with rhythm"

Common issues to watch for in user feedback:

• "My knees hurt" → Check form, may need to reduce reps or depth
• "I get out of breath quickly" → Normal for high reps, build conditioning gradually
• "Heels don't want to rise" → Cue to shift weight forward, engage calves
• "Too easy" → Increase reps significantly (50, 100, 200+) or add weight

Programming guidance:

• For beginners: 3 sets of 30 reps, focus on rhythm and form
• For intermediates: Build to 3-5 sets of 50-100 reps
• For advanced: 100-500+ rep sets for conditioning
• Use as: Warm-up, finisher, conditioning workout, or part of circuit
• Frequency: Can be done daily for conditioning (similar to running)

---

Last updated: December 2024