How to Do Hindu Squats

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By Dana George
eHow Contributing Writer

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The hindu squat is a bodyweight exercise that focuses on your legs’ endurance and strength. One of the main drawbacks of using this sort of exercise is the amount of stress it can place on your knees. Because your knee ends up forward and your feet are not firmly planted on the ground, there’s a slight lack of stability in the form. Making sure you are properly carrying out the exercise can reduce the possibility of injury, but caution should be observed when working with the hindu squat.

Difficulty: Moderately Easy

Instructions

Step 1

Stand with your feet about hip’s width apart. Hang your arms down to your sides and balance your head evenly between your shoulders.
Step 2

Bend your knees, shifting them forward and bringing yourself down into a squat, and inhale and lift your heels off the floor until you are up on the balls of your feet. Keep your torso in a somewhat vertical position with the floor as you move.
Step 3

Continue to bend your knees until your buttocks comes down to just above your heels. As you move into this squatting position, swing your hands back behind you in one smooth movement.
Step 4

Push off from your toes and straighten your legs as you exhale, bringing yourself back into an upright position. As you move back to your original position, swing your arms forward until they are about shoulder’s height and somewhat parallel with the floor.
Step 5

Continue to move down into the squat and back into the stand in a fluid and smooth motion for anywhere from 60 to 150 seconds.

Tips & Warnings

As you work with the hindu squat, vary the length of time you perform the exercise. One day do them for 60 seconds, the next day do them for 120 seconds, the following day do them for 90 seconds and so on. Just pay attention to the rhythm of your movements.
If you experience pain while performing the hindu squat, stop and consult your family physician.
Before starting any form of exercise, consult with a physician and find if that particular workout is right for you.
Do not add weights to this exercise. This is considered a bodyweight exercise, so any benefit will come without the aid of weights, and you could injure yourself in the process.