The Incredible Benefits of Hindu Squats
If you’ve been working out for a while, you’ve probably done your fair share of traditional squats or even tried barbell squats at the gym. But there’s one old-school move that’s quietly making a comeback — the Hindu squat.
This ancient exercise has been used for centuries by Indian wrestlers to build insane leg strength, increase cardiovascular endurance, and boost overall conditioning. It’s a simple bodyweight exercise that doesn’t need fancy equipment, yet it challenges your entire body and mind in the best way possible.
Whether you’re a beginner trying to add something new to your routine or an athlete looking for a different squat variation, the Hindu squat might just become your new favorite move.
What Exactly Are Hindu Squats?
Let’s start with the basics. A Hindu squat, also known as an Indian squat, is a bodyweight exercise that combines movement, breathing, and rhythm in one smooth motion.
Here’s how it looks:
You start in a standing position with your feet about shoulder-width apart. As you bend your knees and lower your body, your arms swing forward. Then, as you come back up, you swing your arms behind you and lift your heels slightly off the floor. The result is a fluid up-and-down rhythm that feels both challenging and strangely meditative once you get the hang of it.
Unlike a regular squat, where your heels stay planted on the ground, the movement pattern of a Hindu squat involves rolling forward onto the balls of your feet as you descend. This gives your knees a greater range of motion and engages your calves and core in ways a conventional squat doesn’t.
A Little History: The Great Gama and the Legacy of Indian Wrestlers
Long before CrossFit or high-tech fitness gear, Hindu wrestlers were training in dusty akharas (traditional wrestling gyms) using their own body weight. They relied on different exercises like Hindu squats and Hindu pushups to build incredible strength, stamina, and resilience.
One of the most famous names associated with this style of training is The Great Gama — a legendary Indian wrestler who reportedly performed thousands of Hindu squats every single day. His powerful legs and unmatched endurance made him unbeatable in his time.
These wrestlers understood that real strength came from mastering your own body — not just lifting external weights. That’s part of what makes Hindu squats so timeless. They connect you with the same functional fitness principles that built some of the strongest athletes in history.
Hindu Squats vs. Traditional Squats: What’s the Difference?
At first glance, a Hindu squat might look like a regular squat, but there are a few key differences that make it special:
Foot Movement
In a traditional squat, your heels stay firmly on the floor.
In a Hindu squat, your heels lift as you move, which activates your calves and improves balance.
Breathing Rhythm
Hindu squats coordinate your breath with the movement — inhale as you lower, exhale as you rise. This steady rhythm helps maintain your heart rate and improves focus.
Arm Swing
The arm swing adds momentum and flow, making the move feel more dynamic and engaging than a conventional squat.
Cardio Effect
Since you’re moving continuously with high repetitions, the Hindu squat doubles as a cardio workout that enhances blood circulation and endurance.
In short, the primary difference lies in how fluid and rhythmic the movement feels. Think of it as a blend between strength training and cardiovascular endurance work — the best of both worlds!
Why Hindu Squats Are Such a Great Exercise
Let’s get into what makes this simple movement so effective. Here are the biggest benefits of Hindu squats and why you might want to start adding them to your training routines.
1. Builds Lower-Body Strength Naturally
The Hindu squat strengthens all the major lower body muscles — your quads, hamstrings, glutes, and calves — without needing any weights. Because of the heel-lifting motion, your calves and ankles get extra work too.
Over time, this movement helps develop serious leg strength that carries over to daily activities like climbing stairs, running, or lifting objects.
2. Improves Cardiovascular Endurance
Here’s something most people don’t realize — Hindu squats are not just about muscle building. When done at a steady pace for high reps, they turn into a cardio session!
Your heart rate increases, your blood circulation improves, and your body learns to manage oxygen more efficiently. That’s why they were so beloved by Hindu wrestlers — they built not only power but also lasting stamina.
3. Great for Functional Fitness
In modern fitness terms, “functional fitness” means exercises that prepare your body for real-life movement patterns — bending, lifting, running, twisting.
The Hindu squat checks all those boxes. It strengthens your legs, improves your balance, and enhances coordination between your upper and lower body.
This isn’t just about looking fit; it’s about moving better, longer, and pain-free.
4. Increases Muscle Mass Without Weights
You don’t always need a barbell squat or super squats to build muscle mass. The Hindu squat can do the job when performed with high reps and proper tempo.
Because it’s a compound exercise, it recruits multiple muscle groups at once. Over time, the consistent tension and full range of motion stimulate muscle growth naturally — especially in your legs and glutes.
5. Boosts Joint Mobility and Flexibility
Another big plus: Hindu squats promote joint health. The forward knee movement (done with correct form) increases flexibility in your ankles, knees, and hips.
This is why many people who experience knee pain from conventional squats often find Indian squats more comfortable. The rolling motion reduces impact and strengthens connective tissues through controlled, natural movement.
6. Enhances Balance and Coordination
The combination of arm swings, heel lifts, and rhythmic breathing turns the Hindu squat into a balance-training exercise.
Your stabilizer muscles — especially in your core and ankles — work overtime to keep you upright. This helps you move more gracefully in other squat exercises like pistol squats, frog squats, and barbell squats down the road.
7. Encourages Mind-Body Connection
There’s something almost meditative about doing Hindu squats. Once you find your rhythm, the flowing movement and deep breathing put you in a focused, calm state.
It’s a workout that connects physical exertion with mindfulness. That’s probably why ancient practitioners used it as both a strength training and spiritual discipline — a moving meditation for body and soul.
How to Perform a Hindu Squat with Correct Form
Before you start cranking out reps, it’s important to learn the correct form. Here’s a step-by-step breakdown:
Start Standing Tall
Feet shoulder-width apart, arms by your sides.
Keep your chest lifted and your back straight.
Begin the Descent
Inhale through your nose as you bend your knees and lower your body.
Let your arms swing forward naturally.
Allow your heels to lift as your weight rolls onto the balls of your feet.
Reach the Bottom
Your thighs should be almost parallel to the ground.
Keep your back straight — no rounding!
Rise Smoothly
Exhale as you press through your toes to stand up.
Swing your arms back behind you for balance.
Feel the stretch in your quads and calves.
Find Your Rhythm
Aim for smooth, flowing reps — no jerky movements.
Start with 10-20 reps, then build up to sets of 50 or even 100 once you’re comfortable.
Personal trainers often recommend starting slow to master the movement before going for high reps. Once you’ve built up strength and coordination, you can include it in your daily training routines or warm-ups.
Tips for Beginners
If you’re new to this move, here are some friendly tips to make your journey easier:
Start with a small range of motion. You don’t have to go super deep right away.
Use support if needed. Hold onto a wall or chair for balance until your legs and ankles strengthen.
Focus on form. Quality beats quantity every time.
Don’t rush. Build endurance gradually; even 20 perfect Hindu squats can leave you winded!
Listen to your body. If you experience discomfort or knee pain, adjust your stance or consult a professional.
Remember, this is general fitness information. It’s always best to talk to your doctor or a certified trainer before starting new exercises — this post is not a substitute for professional medical advice.
Adding Hindu Squats to Your Training Routine
The beauty of Hindu squats is their versatility. You can include them in various ways:
Warm-Up: Do 2-3 sets of 20 reps to increase blood circulation and prep your lower body for heavier work.
Main Workout: Pair Hindu squats with Hindu pushups for a full-body bodyweight exercise circuit.
Cardio Session: Do them in intervals — 30 seconds on, 30 seconds off — to raise your heart rate and burn calories.
Strength Days: Combine with pistol squats, frog squats, or lunges for a total lower body blast.
It’s also a great option for travel or home workouts. No equipment, no excuses!
Common Mistakes to Avoid
Even though the Hindu squat looks simple, a few mistakes can make it less effective or even cause discomfort. Watch out for these:
Rushing the movement. The exercise works best when done with control and rhythm.
Leaning too far forward. This strains your knees — keep your chest up.
Holding your breath. The breathing pattern is part of the exercise; don’t skip it.
Not lifting your heels. The heel lift is key to proper technique and fluid motion.
Fixing these small issues will make a huge difference in how you feel the exercise — and how quickly you see results.
How Many Reps Should You Do?
That depends on your fitness level.
Beginners: Start with 2–3 sets of 15–20 reps.
Intermediate: Work up to 3 sets of 50 reps.
Advanced: Try 100–200 reps for serious endurance.
Hindu wrestlers were known to do hundreds or even thousands of reps daily — but don’t worry, you can still get amazing results without going to that extreme!
Why Hindu Squats Are Making a Comeback
The fitness world is shifting toward bodyweight exercises and functional fitness, and the Hindu squat fits that trend perfectly. People are realizing they can build strength, endurance, and mobility using just their own body weight.
Plus, it’s refreshing to reconnect with a movement that’s stood the test of time. In a world full of gadgets and machines, sometimes the best workout is the simplest one.
Even many personal trainers are reintroducing this move in their clients’ programs — especially for those who need low-impact, joint-friendly exercises that still pack a punch.
A Few Precautions
While the benefits of Hindu squats are undeniable, it’s smart to be cautious if you have existing knee or joint issues. Consider wearing knee braces for extra support, and stop if you feel sharp pain.
As always, seek professional medical advice if you’re unsure whether this movement is right for you. When done correctly, Hindu squats are safe for most people, but everyone’s body is different.
Bringing It All Together
To recap, here’s why Hindu squats might be one of the best additions to your fitness routine:
✅ Build serious leg strength and muscle mass without equipment
✅ Improve cardiovascular endurance and blood circulation
✅ Enhance balance, coordination, and joint mobility
✅ Support functional fitness for everyday movement
✅ Require nothing but your body weight
✅ Connect you to an ancient exercise practiced by legendary Indian wrestlers
If you’re looking for a great exercise that challenges both body and mind, the Hindu squat is your best bet. It’s simple, effective, and deeply rewarding once you build consistency.
So next time you’re thinking about skipping leg day, remember — a few sets of Hindu squats might be all you need to feel powerful, grounded, and connected to a centuries-old tradition of strength and discipline.
Final Tip: Pair your Hindu squats with some Hindu pushups, stay hydrated, and enjoy the burn. You’ll be amazed at how quickly your endurance, posture, and overall fitness improve — all from this humble, ancient move that’s truly stood the test of time.