Since hundreds of years, wrestlers from India have used the Hindu squats as part of their strength-building and gymnastics training. Hindu squats, which are easy to perform but highly effective, can be a great way to change your squat routine or learn a new one.
You can read on to learn about the benefits of Hindu Squats. Also, you will find out which muscles are targeted and how to do them. Learn how to perform them properly, as well as modifications that can make them harder or easier.
6 How and Why to do them
What is a Hindu squat?
This variation of the Hindu squats involves raising your heels and sweeping your hands out in front. This improves:
- Strengthening your own muscles
- Balance
- Coordinating with each other
Hindu squats are different from regular squats on several levels. The most important difference is that you need to be able to balance yourself and coordinate your movements to complete the movement as well as rise onto your toes.
Hindu squats: Benefits
Hindu squats help you become more aware of your body’s movements and balance. You’ll learn to align your body correctly to maintain balance and control. As you shift forward your weight onto your toes your center of gravity will also move forward. You must control your body throughout the exercise and maintain stability. The movement pattern of the Hindu squats also improves coordination. It’s not as simple as performing a single motion. You have to memorize the sequence and train your body to follow along. You can also improve your technique when performing other exercises such as jumping.
Muscles targeted
The lower body muscles are targeted by the Hindu squats. They offer many benefits. The muscles that are targeted include:
- Shoulders
- Core
- Glutathione
- Hip flexors
- Quadriceps
- Hamstrings
- Calves
- Ankles
What they do improve
Hindu squats improve your:
- Strengthening your own muscles
- Hypertrophy
- calorie burning
- Flexibility
- Balance
- Coordinating with each other
- Endurance (both muscular and cardio-vascular)
- Mobility
- Heart rate
- Exercises for daily life and athletic movements
- Power and strength to sprint, jump, and run
How to do a Hindu squats
To do a Hindu squats:
- Standing with your feet directly underneath your shoulders is the best way to stand.
- Straighten your arms out straight in front of your chest.
- As you inhale, lower the hips and bring them down to the floor.
- Lift your heels and your arms at the same time.
- As you reach your hands down to your heels, lengthen your spine. It’s okay if you can’t get to them — go as far as possible without straining.
- Stop for a second in this position.
- Exhale and push yourself up to standing.
- Keeping your feet on the floor, raise your arms and extend them out in front of you, so that your body is back in its starting position.
- Start slowly — start with 5-10 squats and then adjust to your level of comfort.
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Some tips and variations
Here are some tips on how to master the Hindu squats.
- Relax your muscles throughout the entire exercise.
- Avoid looking down and instead look straight ahead.
- Keep your spine straight throughout the exercise and draw your shoulders down and back.
- Stand with your feet slightly wider apart than your shoulders to increase stability and reduce pressure on your knees.
- Eliminate arm movements if you are experiencing shoulder discomfort.
- Breathe evenly and smoothly throughout the whole time.
- When you have mastered the technique and form, add diaphragmatic breaths.
- Wear a resistance vest or hold light weights to increase the difficulty.
- Do pulses or heel lifts while in a squat.
Associated: 7 Yoga Postures Aren’t Now a Piece of Your Home Practice
What are the effects of Hindu squats on your knees and joints?
Some people say that Hindu squats can be bad for your knees. However, this claim is based on anecdotal evidence.
Hindu squats are safe to do as long as they’re done safely.
- Improve knee health
- Build strength
- prevent injury
If you have bad knees you might need to do extra to protect them.
Wearing a brace on your knees or avoiding squatting all the way down may be necessary. Support can be provided by a chair or a block. You can either sit on the block or chair as you lower yourself down, or tap your buttocks against it before returning to your starting position.
Use a strap or a block to keep your knees from falling in the middle or opening up too far to the side. Maintaining good alignment can help prevent further stress on your ankle, hip, and knee joints.
Talk to your doctor before beginning any new exercise program
Speak to your doctor about starting an exercise program. It is important to consult your doctor if you are new to exercising, taking medications or have health concerns. If you feel any pain while exercising, stop immediately and consult your doctor. This was helpful.
Takeaway
You can use the Hindu squats to improve your strength, coordination, and balance as you work towards your fitness goals. These squats are easy to incorporate into your workout routine since they don’t need any special equipment or much space. Stop if any pain occurs. Change up your routine to stay motivated by trying out different variations and modifications. If you want professional assistance in creating a fitness regimen, consider hiring a personal trainer.
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