How is this different from a standard air squat?

Hindu squats involve lifting the heels and utilizing a rhythmic arm swing, which places more emphasis on the quadriceps and calf muscles compared to a flat-footed squat.

Are Hindu squats safe for the knees?

When performed with controlled tempo, they can actually strengthen the connective tissue around the knee. However, individuals with existing joint issues should progress slowly to ensure the vertical torso and heel-lift do not cause discomfort.

How many repetitions should I perform?

Because this is an endurance-based movement, it is often performed in higher sets of 20 to 50 repetitions or for timed intervals to build cardiovascular health alongside leg strength.

Hindu Squat Form Guide | Build Quad Strength and Mobility

Master the Hindu squat with our step-by-step guide. Learn the proper technique to improve knee health, calf power, and lower body endurance.

How to Perform

Stand with your feet shoulder-width apart and your arms relaxed at your sides.
Inhale deeply while lowering your hips and simultaneously raising your heels off the ground.
Lower your body until your thighs are parallel to the floor while sweeping your arms behind your torso.
Exhale and drive through the balls of your feet to return to a standing position.
Swing your arms forward and upward in a circular motion as you stand to help maintain balance.
Lower your heels back to the floor once you have reached the full upright starting position.

Common Mistakes

Keeping heels flat on the floor throughout the movement
Leaning too far forward instead of keeping a vertical torso
Performing the arm swing out of sync with the leg drive
Resting at the bottom of the rep instead of maintaining tension

Muscles Worked

Primary movers

Quads

Stabilizers

Calves
Glutes
Core

Related Guides

Quads · Legs