Hindu squat
Legseasyrepsno equipment
A rhythmic, continuous squat from Indian wrestling (baithak): the arms swing from shoulder height down and back as the heels lift and the body sinks onto the balls of the feet into a deep squat, then swing forward again as you rise and the heels return to the floor.
How to do it
- Stand tall with feet about hip to shoulder width, toes forward or slightly out, heels flat; arms straight out in front at shoulder height, palms down, gaze straight ahead.
- Inhale and start to sink: hips go back and down, knees bend forward over the toes, and the arms sweep down past the thighs and back behind the body.
- Keep lowering while the heels rise off the floor until you are on the balls of the feet in a deep squat: thighs below parallel, hips close to the raised heels, torso fairly upright, hands reaching back behind the hips near the heels.
- Exhale and push through the balls of the feet to rise; the arms swing forward and up as you straighten the legs.
- Finish standing with the heels back down flat and the arms again straight out at shoulder height, then flow straight into the next rep without pausing.
Muscles worked
Main: quads, glutes
Supporting: hamstrings, calves, abs, shoulders