Hindu squat

Perform the squat with a narrow stance and on the balls of the feet. This variation of the squat requires hip adduction to keep the legs close together during the movement. The foot digits or interphalangeal joints of the foot also drive the movement of the exercise. Contrary to most other variations, the amount of knee flexion achieved can be the max ROM (buttocks touching the heels).

Speed variations

Eccentric and concentric

When performing this exercise at a slow and controlled pace the knee extensors work during the eccentric phase.

Concentric

When performing this exercise fast and as a drop squat, it removes the work done by the knee extensors on the eccentric phase.

Range variations

Full range

  • Hip adduction 1°
  • Foot digits extension 25°
  • Ankle dorsiflexion 15°
  • Knee flexion 150°
  • Hip flexion 100°

Three-quarter range

  • Hip adduction 1°
  • Foot digits extension 25°
  • Ankle dorsiflexion 11,25°
  • Knee flexion 112,5°
  • Hip flexion 75°

Half range

  • Hip adduction 1°
  • Foot digits extension 25°
  • Ankle dorsiflexion 7.5°
  • Knee flexion 75°
  • Hip flexion 50°

Quarter range

  • Hip adduction 1°
  • Foot digits extension 25°
  • Ankle dorsiflexion 3,75°
  • Knee flexion 37,5°
  • Hip flexion 25°

RESISTANCE EXERCISE

Exercise: Squat
Variation: Hindu squat
AKA: Baithak, deep knee bend on toes.
Stance: Narrow

JOINT MOTION

PRIME MOVER

ISOMETRIC