# Hindu Squat

URL: https://heatsy.app/ex/hindu-squat

Also known as: Baithak, Heel-Raise Squat

Body region: Legs

## Muscles

- Main: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Gluteus Maximus, Gastrocnemius, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Tibialis Anterior

## Technique

1. Stand with feet shoulder-width apart and arms stretched forward.
2. Swing the arms back as you squat down, rising onto the balls of the feet near the bottom.
3. At the bottom, the hands brush past the heels and the hips sit low.
4. Swing the arms forward as you stand back up and lower the heels.

### Cues

- Find a steady rhythm and breathe with it: out on the way down, in on the way up.
- Keep the torso upright throughout.

### Common mistakes

- Collapsing the knees inward when the heels rise.
- Rushing so the reps become jerky.
- Doing high reps with sore or unstable knees; stop if they hurt.

## Alternatives

- [Bodyweight Squat](https://heatsy.app/ex/bodyweight-squat)
- [Jump Squat](https://heatsy.app/ex/jump-squat)
- [Forward Lunge](https://heatsy.app/ex/forward-lunge)