Hindu Squat 101: Your Ultimate Guide

Hindu Squat 101: Your Ultimate Guide
Hindu Squat

If you’re interested in achieving your fitness goal on a budget and you need an exercise routine that you can easily do even if you’re pressed for time, then you should consider the Hindu squat.

Luckily, this workout requires no workout equipment. Even more, you can easily do this exercise routine at home, office, or gym.

No wonder physiotherapists ask their patients to practise them daily as it helps in knee injury healing.

In addition, you can perform the Hindu squats using any of the lightweight exercise equipment like the medicine ball.

Endeavour to try out the different variations of the squat to reduce boredom of performing the Hindu squats only.

What is the Hindu Squat?

Hindu squat is a simple yet effective workout routine that helps you build strength, muscular coordination, and body balance.

Popular athletes and sportsmen practise the Hindu squats frequently. Fitness coaches like Matt Furey, Steve Maxwell, and Joe Rohan recommend it.

A Brief History

History of Hindu Squat

Another name for it is Baithak. It is a body conditioning workout used by wrestlers.

It is said of the Indian legendary wrestler, the Great Gama, that he practiced over 3500 Hindu squats daily. He went on to become a hero when he was undefeated in more than 5,000 wrestling matches.

In modern times, it has become one of the default exercise routines by most successful athletes around the world.

Muscles Worked

While you’re doing the Hindu squats, several muscles in your body are worked on. And these muscles work together to give you the desired body posture.

Here are the muscles affected when you do the Hindu squats.

Abs– Your abs muscles are located in the core region of your body. As you stand on your toes and balance your heels while doing the Hindu squats, you engage the stomach muscles.

Butt– When you stand on your heels and squat on your toes, engage the muscles in your butt, and this continuous movement tightens the butt muscles (glutes).

Shoulders– The continuous upward and downward movement of both arms build up your shoulder muscles.

Quadriceps– When you lower and raise your body, you exercise these muscles too.

Calves– Squaring on your toes makes you feel a strain on the muscles in your calves, and you build up the muscles by the Hindu squats.

Hamstrings– The intermittent movement of your body works on the hamstrings.

How to do a proper Hindu Squat

Many beginners don’t know the progression that the squat follows. It is important to practise the right technique.

Here is how to do a proper squat:

  • Stand up straight with your feet slightly open to give balance.
  • Stretch out your hands in front of you.
  • Look straight ahead of you, inhale air deeply, and lower your body towards the floor.
  • While you’re lowering yourself, gently bring both hands behind you.
  • As you touch your heels, straighten out your spine. Ensure you stay still in this position for about 5 seconds.
  • Next, practise correct breathing and begin lowering your heels to the ground.
  • As you do this, raise your hands to the initial posture you were.

Hindu Squat Vs. Regular Squat

If you’re not conversant with the Hindu squats, you might think it works like the regular squat.

Although both squatting exercises are aerobic, the Hindu squats are more effective in increasing strength, endurance, and body balance.

The major difference between the Hindu squat and the regular squat is that the former works on more muscles in your body than later.

As you move your hands and squat on your toes, your abs, shoulders, quadriceps, calves, hamstrings, and butt are affected.

Unlike the regular squat, where there’s no arm movement, the number of muscles worked is less.

Hindu Squats Vs. Running

The two physical activities are important, and none should be underestimated. In fact, no workout is without value, no mater how easy it is.

Not much effort is required to sustain running, but more is required for the Hindu Squats.

Also, the squat works more muscles than running does.

Recommended Workout: Medicine Ball Push-up

Benefits of the Hindu Squats

The Hindu squats, when done correctly, has a lot of benefits.

With this seemingly simple exercise routine, you can achieve a lot within the shortest time possible.

Burns Fats

The continuous upward and downward movement of your body help you to burn excess calories. You can shed weight quickly if you’re consistent in doing the Hindu squats, and if you do it properly.

Your muscles become toned and strengthened, too.

Improves Muscles Coordination and Body Balance

As a fitness enthusiast, the ability to coordinate your muscles and have a balanced body is vital to living a viable and active lifestyle.

Improves your Cardiovascular Health

As you continue the Hindu squats daily, your heart becomes more healthy, and your endurance increases too. This is because your heart is forced to pump blood into your muscles for movement.

Increases Endurance

As you do this workout, you may encounter some discomfort. But if you persist, your endurance level will increase. And you’d be able to practice the Hindu squats – and other difficult tasks – faster than before you started.

Improves Body Shape and Posture

Over time as you progress in working out daily, you’ll begin to notice that your body becomes more shapely, and your posture improves too.

These after-effects of the Hindu squats are more noticeable among females.

Variations and Alternatives to Hindu Squat

Including the Hindu squats in your exercise routine is a powerful way to light yourself up. Even more, there are ways to avoid repeating the same thing over and over again (for those who don’t like the idea).

There are several variations of the Hindu squats you should consider in order to make the physical activity more fun, challenging and rewarding.

You can download tutorials and try other styles to break the monotony of practicing the exercise daily.

Hindu Push-ups

To do this variation, get on the floor with both your hands and feet and push your butt in the air.

Align your head with your back facing your legs. Breathe deeply and take a full swoop down close to the floor.

Bend backward, looking at the ceiling, and push back towards the feet.


Hindu Squat with a Kettlebell/ Barbell/Dumbbell

You can use either a kettlebell, dumbbell or barbell for this exercise. All are suitable variations

Ensure you start with a weight you can handle. Hold the kettlebell with the bottom facing your chin. Squat down on your toes and return to your initial posture.

If you’re strong enough to use two kettlebells, then you should try it out.

Hindu Squat Jumps

To practice the Hindu squat jumps, stand up straight with your feet spread wider than usual.

Join your hands and bend your arms. Gently squat down while lowering your hips.

Jump off the floor as you raise your arms above your head.

As you land on the floor, take the squatting posture, and repeat the process.

Hindu Squats Before and After Results

If you’re interested in doing the Hindu squats exercise, here is a little motivation to keep you glued to your exercise routine.

Check out Dan Bettcher’s 30 days challenge of completing 15,000 squats. He did 500 squats each day, and the result he got was mind-blowing.

He lost weight, and he attributed it to the squats he did daily.

Practising squats every day can help you reduce weight too. Even more, the Hindu squats will help you achieve other fitness goals besides weight loss.

To achieve your aim faster, endeavour to follow a healthy meal plan too. This is very important.

Frequently Asked Questions

Are Hindu Squats bad for your knees?

Hindu squats are not bad for your knees in themselves. But if you practise the wrong method, it may cause a knee pain.

Sometimes, when you just start exercising, you might feel some slight discomfort in your knees, but you should continue your workout.

If you have a record of (excruciating) knee pain, then you should consider talking to a fitness expert before you proceed with doing Hindu squats.

Do Hindu Squats build muscles?

Yes, Hindu squats build your muscles, especially your leg muscles. Remember – at the start, it might look like a waste of time, but with consistency, you’ll begin to notice the difference.

It builds the muscles in different parts of your body. Some of these muscles include the abs, the glutes, the hamstrings, the calves, the quadriceps, and the shoulder muscles.

How many Hindu Squat should I do?

As you begin to practice this exercise, it’s advisable to work based on your endurance level.

If you feel comfortable doing just ten squats twice daily, then stick with this. Remember to draw a good exercise plan.

You might also want to set up a training plan of practicing three different sessions of between 20-30 Hindu squats daily.


If you’re interested in getting fit by starting one of the best and old workout routine, then you should consider practicing the Hindu squats. Though it seems ordinary at first glance, it is useful to get you a more desirable body. You should try out the different types of Hindu squats to achieve your health goals fast.

Emma Ayo

Emma is the CEO of SimplyBioHealth. His passionate interest in living a healthy and fit lifestyle and improving living standard, drove him to creating this blog. Here, he shares only the fitness tips that work.