Hindu Squats

How to do Hindu Squats with Perfect Form

Hindu Squats are a great muscular and cardiovascular workout that I encourage you all to try. They work work all of your leg muscles, just like bodyweight squats, but bring in an additional cardio aspect to burn fat. This makes it a great equipment-free alternative to the box hop over squats I wrote about in my last post. Remember, your legs have the biggest muscles in your body, so building leg muscles uses considerably more calories than say, your biceps. This paired with the cardio aspect makes this bodyweight exercise a near perfect fat burning workout. Another great thing about Hindu Squats is that they require a bit of coordination and focus to keep good form, and if you lose coordination, you’ll also lose balance.

What this means is that, for the most part, you can go as fast as you’re able to keep your balance (provided you are confident in your form for normal bodyweight squats), and have a much lower risk of getting injured due to bad form. I do want to stress that you still need to keep good form while doing Hindu Squats, because with all the extra motions, an injury could be much worse than you’d get from bad form when doing bodyweight squats, all I’m saying is that bad form should make you lose balance, so if you’re confident in your form, you can try and push yourself a bit harder than you could safely do with other variations of squats.

The Hindu Squats

The cycle of a Hindu Squat

Hindu squats are pretty straightforward, first place your feet as if you where doing bodyweight squats. Next, hold your arms straight out in front of your body while keeping your elbows at your sides. This is the starting position and you will return to it after each squat. As you begin to drop down to the squat, you’ll be rolling off your heels, and onto your toes and simultaneously dropping your hands towards the floor. On your way up, bring your arms straight up in front of you and roll off of your toes back to normal. Bring your elbows back to your sides and repeat!

If that was hard to understand, watch the video demonstration below to see it in action.


Simple enough right? I hope this helps some of you, if you have any questions, feel free to drop a comment below. Remember to be smart and stay safe!

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Posted in Introduction to Calisthenics
2 comments on “Hindu Squats
  1. David Bier says:

    I did a Tabata workout last weekend with these. Killer!

    • Alex says:


      Good idea! I’ll be sure to give that a try. Let me know if there’s anything you’d like me to write about.


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