This represents the oxygen consumption above resting level that the body is using to return itself to its pre-exercise state, according to Len Kravitz. In the fitness world, this is called EPOC, which stands for excess post-exercise oxygen consumption. The Hindu squat is performed from a standing position with your feet slightly wider than shoulder-width apart and your arms at your sides.
In one smooth motion, lower yourself down by bending your knees and stop when your thighs are parallel to the ground. When you are at this point, you can either let your arms hang straight down or move them behind your butt. Quickly stand up and extend your arms straight in front of your body. Repeat the exercise in a fast and controlled motion. When doing these, keep your back straight and your gaze fixed forward. The idea with Hindu squats is to do a high amount of reps or to work out for a certain period.
When you first start out, aim for 20 squats in a row and work out every other day. In each subsequent workout, add two more squats.
They are great for hypertrophy and for bringing individual muscles up to strength. For isolation work, think of hamstring or biceps curls. You have one joint moving here, the elbow or the knee and one main muscle working the biceps or the hamstring, respectively. Both concentric and eccentric portions rely mostly on these few muscles, meaning that maximal load is going into them and growth will be elicited.
Compound movements are a different beast entirely, and squats are one of the greatest compound movements going. Compound exercises use multiple joints and muscle groups some arguably use all joints and muscle groups, to one degree or another. For example, squats use your hips, knees and ankles; they use your quads, hamstrings, glutes, abductors, adductors, core, lower back… and these are just the main movers. These benefits are all present to an impressive great degree with Hindu Squats.
However, there are some very specific differences that will still challenge you, so ready yourself to be pushed. There are a couple of things that really stand out with the Hindu Squat, giving it its own place as a separate, utilizable exercise alongside other, perhaps more commonly seen leg exercises. First is the tremendous amount of stress that Hindu Squats place on your quads, above and beyond what would be experienced with a conventional squatting technique.
Bringing your weight onto your toes, and thus shifting your centre of gravity forwards and removing a great deal of natural stability, you place the load much more emphatically onto the front of your quads.
However, with the Hindu Squat, the effect is usually achieved at much lighter loads, with a greater emphasis on control. The coordination and balance needed to perform them correctly makes Hindu Squats one of the greatest ways to train lower body stability and proprioception: if you can complete them to any kind of volume, you know that your balance is far from lacking.
Your breathing patterns will need to be completely on point so that you can balance, synchronising each breath perfectly with the movement. Your joints will need to be smoother and more supple than with other squats, allowing you to stay firm whilst giving you room to maneuver as your body requires. Your ankles will have to take a lot more than usual, as will your feet, meaning that rarely worked motor movements will suddenly be lit up.
Aside from the mechanics of performing the movement itself, many new Hindu Squatters will be shocked by the volume of work required.
Most bodybuilders will be used to squatting and leg pressing anything from reps. Strongmen will be looking at anything up to 8, whilst Olympic- and powerlifters will be looking at the low end, often hitting single rep sets on a regular basis.
The Hindu Squat will be a rude awakening, as practitioners are advised to go for dozens, if not hundreds, of reps per set. Thousands of reps per day is considered completely normal in certain circles.
You can ready yourself for the best or perhaps worst! Hindu Squats work your quads, glutes, calves, hamstrings and abs even as they help you to improve posture, balance and coordination. In addition, the high rep ranges mean that Hindu Squats are great for conditioning, or as a workout finisher. Your cardiovascular system will thank you, and the increased time under tension will lead to a great leap in hypertrophy. The primary difference is that in a lowered Hindu squat , you will rest on the balls of your feet near your toes , rather than keeping your weight in your heels.
Unlike weighted exercises — like the back or front squat — you will not use dumbbells , kettlebells , or a barbell to perform a Hindu squat. Hindu squats are bodyweight exercises , which make it perfect to include in your at-home workout routine. Like other squat variations , a Hindu squat is a compound exercise — meaning, it works multiple muscle groups at once. Here are just a few muscles you'll work throughout the movement:.
A Hindu squat follows a similar series of steps as a bodyweight or back squat, which I describe below. Before beginning any strength training whether you're using weights or focusing on bodyweight movements , be sure to begin with a dynamic warm-up. Do high-knees , butt kicks , walking toy soldiers straight leg kicks , and other movements.
In addition, if you have trouble engaging your core or glutes , you can perform core or glute activation before jumping into squats. Exercises such as clam shells , bridges , or a hollow body hold will engage your glutes and core, helping to prevent knee pain and other injuries.
Now that you're warmed up, you're ready to perform Hindu squats. As you saw in step five, a Hindu squat is just as much a test of balance and coordination as it is of strength and why core and glute activation is recommended beforehand. If you feel wobbly on your toes, don't hesitate to drop your heels back to the ground before raising. It's far better to modify the movement than to risk an injury.
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