Hindu Squat

A bodyweight leg exercise where the torso remains relatively upright with heels raised during the descent, followed by an arm extension forward as you stand.

Instructions

1. Stand with your feet approximately shoulder-width apart with your arms slightly behind your back or at your sides.
2. Begin descending by bending at the knees while leaning your torso slightly forward, keeping your back relatively straight.
3. As you descend, raise your heels off the ground while keeping the balls of your feet in contact with the floor.
4. Continue until you reach the bottom squat position where your hands nearly touch your heels.
5. Stand up by extending your legs while keeping your heels elevated initially, and straighten your torso.
6. As you complete the standing portion, raise your arms forward at chest height, then row them back to the starting position.

Tips

• Keep your chest up and core engaged throughout the movement
• Control the descent to maximize time under tension
• Raise your heels to shift emphasis to the quadriceps
• Progress the movement gradually, focusing on form before speed
• Maintain a neutral spine throughout the exercise