In this article I’m going to cover exactly how to perform a hindu squat, the benefits of adding them into your fitness routine and how to avoid the most common injuries and mistakes made by people.
What Are Hindu Squats
Hindu squats are a great compound exercise that works the glutes, quadriceps, hamstrings, calves, abs, and shoulders.
They can be easily done without any equipment and a little amount of room. If you feel like you need to make them a little more challenging a weight belt will add more resistance and give more experienced people a more intense workout.
This is also a great exercise for any women or men that aren’t happy with the shape or firmness of their butt and want a more pronounced, tight, rounded gluteus maximus.
Benefits Of Doing Hindu Squats
Any exercise whether it’s cardio, strength training, yoga or crossfit helps you become healthier, one advantage certain exercises have over others is if they’re multi or single joint moves.
Single Joint/Isolation Movements
A single joint exercise is any move that only works one muscle group or joint at a time. These are used to isolate a single muscle for maximum effectiveness.
An example of a single joint exercise is a Bicep curl, the move only consists of the concentric portion when you bring the weight up using your elbow joint and then the eccentric part when you bring the weight down using the same joint.
These moves are perfect when you’re training a certain area and need to know that you’re isolating that particular muscle.
Multiple Joint/Compound movements
Compound movements are the opposite, this is where you use multiple joints and muscle groups to perform a single move.
There are many benefits of performing compound moves.
- They burn more calories – These types of moves require more energy and heavier weights making your body work harder. This causes your body to deplete more energy which causes it to burn more calories to keep up with your bodies energy demands
- You receive a great workout in less time – .If your normal workout is based around isolation moves for every muscle then you’re going to spend more time completing a full workout.When you do multi joint exercises you’re obviously working multiple muscles at a time and receiving a more thorough workout in less amount of moves.
- Compound moves elevate your heart rate and improve your cardiovascular endurance – When you go for a run or do any cardio exercise you create an oxygen deprivation, which makes your body pump more blood into your muscles to help keep them moving. Since your heart is also a muscle this action overtime makes it stronger just like any other muscle you train. Compound movements have the same effect since you’re using a large percentage of muscle tissue when doing them, which means that your heart has to work harder in order to supply those muscle with oxygenated blood.
- They improve balance and coordination – In order to perform these exercises safely you have to really focus on your balance and coordination to successfully move the heavy weight associated with these exercises and overtime this will lend to better overall balance and coordination.
How To Do Hindu Squats
The hindu squat can be tricky to explain to someone who has never seen it before, I’m going to write the steps out i n order below but I’m also going to provide a video for you so that you can also get a visual tutorial on how to correctly perform it.
- The starting position is you standing upright, looking straight at a fixed spot with your feet at shoulders width and your arms held straight out in front of you.
- Next, breathe in as you start to lower yourself while bringing your arms behind you.
- When you get to the bottom you’re going to pause while bringing your heels up and staying on just your toes.(staying on your toes and the arm swing is what makes this different than a normal squat)
- Push yourself back up with high intensity while breathing out.
What Muscles Are You Training During Hindu Squats
The muscles used during a hindu squat…
- Glutes (Butt) – When you push your self back up it engages your glutes, make sure to tighten them as you go up to isolate them more.
- Quadriceps – These are used when you lower and raise yourself back up, make sure to pause at the bottom to flex them even more.
- Hamstrings – Just like the quads you’re isolating the hamstring during the up and down portion of the exercise, pause at the bottom to help target them
- Calves – When you raise your self onto your toes you’re going to feel strain in your calves.
- Abs – All movements rely on a strong core especially any move where you have to balance yourself on your toes or while your standing or sitting
- Shoulders – When you swing your arms around you’re using your shoulder muscles, I’ve even seen people hold very light weights to fatigue the shoulder muscle even more.
Are Hindu Squats Bad For Knees
I’m asked a lot if squats in general are bad for your knees, unfortunately there isn’t a one size fits all answer I can give you, if done correctly squats will strengthen the knees making them stronger and healthier while also helping to limit knee issues in the future.
If you take the time to learn the proper technique to do any exercise then you can perform that exercise with a much smaller percentage of getting injured.
Another thing to take into consideration is there are ways to modify most exercises to help people with different body types and fitness levels so that they can still do and receive the benefits of them.
How To Modify The Hindu Squat to avoid injury
- How to modify for Shoulder Problems – If you don’t have full range of motion in your shoulder due to pain or tightness then limit the arm swing during the move. Make sure to warm up properly before hand and to do as much of the arm movement as possible without causing pain and eventually you’ll improve upon it.
- How to modify for Knee pain – Knee problems can arise during the move when you’re lowering and pushing yourself up. To limit this go slow at first until you’re comfortable with the movement, also wearing a knee brace can help with many knee issues.
- How to modify for Lower back pain – Have you ever heard of ATG squats? This stands for ass to grass, this is talking about how low you drop your butt to the ground while performing the exercise. If you can go really low that is great but if you have back pain you may not be comfortable doing this, all you have to do to help this is to go as low as you’re capable of doing and to try to get lower as you get stronger and more comfortable.
I love finding different types of exercises to add into my fitness regimen, doing the same shit over and over again can be mentally exhausting and lets face it, working out is a grind even for people like me who love doing it.
If you have more of a variety of moves that are actually effective bringing you the results you want then you can’t go wrong,
The hindu squat is by all means an effective move that will help you no matter if you’re trying to lose weight or build muscle.