ClapMove · clapmove.com
Exercise handout — move better, feel better.
Hindu Squat
Stand with your arms reaching forward. Squat low onto the balls of your feet as your arms swing back, then push up and swing your arms forward again. You may feel your thigh, buttock and calf muscles working.
Stop if
Stop the exercise if this happens. Seek advice if it persists or you are unsure.
- Also stop if you notice
- Pain in your knees, hips, ankles or back, or dizziness or unsteadiness.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Stand tall on a non-slip floor with your feet flat and about shoulder-width apart.
- Reach both arms straight forward at shoulder height, palms facing down.
Step 1 of 3
Stand tall with your feet flat and your arms reaching forward.
Step 2 of 3
Squat low on the balls of your feet, arms swung back behind you.
Step 3 of 3
Stand tall with your feet flat and your arms reaching forward.
What you should feel
You may feel your thigh, buttock and calf muscles working, and your breathing getting faster.
Breathing
- Breathe steadily throughout; do not hold your breath.
Safety Information
This squat puts a lot of pressure on the knees because the weight is on the balls of the feet and the knees travel forward; if you have a knee, hip or ankle problem, have had recent surgery or have trouble with balance, ask a health professional before trying it. Start slowly with a few repetitions, and squat only as deep as feels comfortable; a half-depth squat is fine. Stop if it hurts your knees, hips, ankles or back, or if you feel dizzy or unsteady. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.