Hindu Squat

oec:hindu-squat

A rhythmic bodyweight squat performed on the balls of the feet with synchronized arm swings, emphasizing knee flexion and lower-body endurance.

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Also called: Baithak, Bethak, Hindu Squats

How to do it

Stand tall with feet approximately shoulder-width apart and toes pointing straight ahead or slightly turned out.
Begin with arms extended forward at chest height, hands relaxed or loosely fisted.

Initiate the descent by bending your knees and hips while sweeping your arms down and back past your hips.
Allow your heels to elevate naturally as you descend, coming onto the balls of your feet while keeping the torso as upright as possible.
Descend smoothly into a deep squat until your thighs pass parallel or reach full comfortable depth, brushing your fingertips near your heels.
Drive through the balls of your feet to ascend, simultaneously swinging your arms forward and up back to chest height.
Lower your heels back to the floor at the top of the repetition as your arms return to the starting position.

Inhale deeply as you sweep the arms back and descend into the squat, then exhale forcefully as you drive up and reach your arms forward.

Excessive forward torso lean during descent: Keep the chest proud and eyes forward, letting the knees travel forward over the toes to maintain an upright posture.
Jerking or bouncing abruptly at the bottom: Maintain continuous, rhythmic control rather than collapsing into passive knee flexion.
Failing to coordinate arm swing with leg drive: Synchronize the movement so the arms swing forward precisely as you push through the floor to stand.

Hindu squats impose high shear and compressive forces on the patellofemoral joint due to significant forward knee travel; progress gradually and avoid if experiencing active knee pain.

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