By avoiding the squat and deep squatting motions these past 10 years, I haven’t been actively working hip flexor mobility. As you lower your body, you should bring your arms down in a sweeping motion and sweep the ground as you reach the bottom of the squat. Required fields are marked *, Hindu Squats Workout Routine | Best Squat Exercises. At the very bottom you will almost be up on your toes. Place an exercise mat on the floor, and stand on it. Shoulder problems—this can be due to not having the full range of motion in your shoulders due to tightness or pain. Compared to traditional bodyweight squats, you are burning more calories and working more muscle groups. One can try performing faster, more explosive movements to speed up cardiovascular benefits. Step 1: Stand with feet shoulder width apart, hands straight out in front of you. You can keep increasing the squats gradually. Because this is a compound exercise it works more than one muscle at a time. This nifty update to their previous PACE. Well Hindu Squats are a high rep fat burning body weight exercise that can be done for high reps. After we do a set or two of prisoner squats for 10-15 reps, we will do an extended set of Hindu Squats as our cardio workout for the day. They can be done easily with little room and without needing any equipment. I definitely vouch for this exercise because it’s simple and can be performed almost anywhere. Relax your shoulders and neck; don’t strain them. When done fast, the exercise may appear to have a bounce, yet there isn’t one. Do 12 to 15 squats in 1 set. Check out the video below that illustrates how to do the perfect Hindu squat. As always, remember to be safe and listen to your body. You should not rely solely on information contained on this website to evaluate the product or service being endorsed. Ensuring good form for dozens of reps will retrain these crucial pelvic and hip muscles to become mobile again. Also, having big, strong calves is perhaps one of the best trophies any athlete or bodybuilder can have. The breathing is as important as the movement. These cookies will be stored in your browser only with your consent. I suggest you try both ways or even mix the two and if either give your knees pain just stop. Some people have claimed the hindu squat actually helped their knee problems. Go down without letting your lower back round at the bottom. They can make your leg muscles strong, along with the knees and ankles. At this point start the movement over. How to Do Hindu Squats. A good active stretching and mobility movement is “Prisoner Squats”. Not everyone has the joints and core muscles to squat on their toes. So I have found that Hindu Squats are the perfect solution to get the positives of the barbell squats (mobility and flexibility) without the negatives (excessive lower body mass). Next, lower the body down by bending the knees. By following the advice in this article, you will avoid injury and eventually strengthen your lower body. A common exercise performed by Indian wrestlers, these squats are called. For a slim, sleek and sophisticated physique. Regular bodyweight squats mostly works the hamstrings and glutes also building flexibility, while on the other hand hindu squats focus more on the quadriceps, giving more flexibility to the knees. I’m asking for another lower back injury with tight hip flexors. With a little bit of practice and dedication, anyone can bust out multiple 100-rep sets with ease! The Hindu squat isn’t the best exercise at developing muscle mass, nor is it the best exercise at developing cardio fitness, however, it is certainly up there as an exercise that helps support and improve everyday movements. Shoulders—you are activating your shoulder muscles when you swing your arms around to complete the movement. Having trouble mastering Hindu squats? You can check out a great video demonstration below to ensure you do not make any mistakes. The goal is to complete 100 squats or 5 minutes of squatting. Considered as one of the best cardio and muscular workouts, Hindu squats can be performed at home, or the gym.