Bodyweight Superset: Hindu Push Ups & Hindu Squats


Hindu Squats


Do you remember when you first learned how to squat with “proper form”? Either bodyweight or with a barbell. Perhaps a friend taught you the basics. Maybe you learned it from a trainer or you watched a fitness dvd.


Whatever the case, I’m sure you’ve heard the following instruction, “Don’t let your knees go over your toes“. Now generally this is good advice but squatting and letting your knees go over your toes isn’t necessarily a bad thing.


This is actually a very common movement pattern we do throughout our lives and in different scenarios. Problem is that if we are not use to bending our knees to such a degree, then yes, over time it may be hard to do.


You’ve heard the phrase, if you don’t use it, you lose it.


This a movement pattern that is lost as we get older, but you can surely gain it back with some deliberate training.


Common positions where our knees goes in front of our toes.


Benefits of Hindu Squats


  • Focuses more on the quadriceps more than regular squats.
  • Builds resilient knees.
  • Improves ankle flexibility.


Even though this is a fantastic exercise, this squat variation is not recommended for someone that has a history of knee pain or knee related injuries.



How To Do Hindu Squats

Stand with your feet just underneath your hips. This isn’t a squat with a big stance. Then you want to initiate the movement by lowering yourself under total control. Do not simply go down quickly.

Shoot your arms forward as you are descending. Your butt should sit on top of your heels at the bottom position with your knees going over your toes.

Stand up and perform a row-like motion with your arms. Make sure you fully extend your knees and hips.

The reason you want to move your arms in this fashion is because it provides a constant rhythm to bang out a lot reps.

Is the motion with your arms required? NO, not really. As long as you are able to keep upright and maintain good posture throughout your reps, then you’re good to go.


How to Progress Hindu Squats


  • Add tempo to the movement. Lower yourself for a 3-5 second count. This keeps the quads under tension for a longer period.
  • Add a 1-2 second pause at the bottom. This eliminates any momentum from the movement (in some cases, momentum is completely fine).




Hindu Push-Ups


So now you’ve learned how to hindu squats. Let’s pair it up with the hindu push-ups to form a strong superset circuit.


In case you don’t know, a superset is when you perform two exercises consecutively without resting (or with minimal rest).


The hindu push-up is a completely underrated exercise in my opinion. Besides strengthening the pecs, shoulders, triceps and core, it’s also great to improve hamstring, lat, calves and upper back flexibility.


How To Do Hindu Push-Ups

Assume a push-up position with your feet hip-width apart. Push yourself away from the ground and form a inverted V shape with your body. Your head should be through your arms with your arms fully extended.


When you are ready, lower yourself towards the ground with your elbows close to your body. Perform a swooping motion where your face is hovering the ground.


Then push yourself up and lean back slightly with your upper back. This will reveal a slight arch.


Reverse the movement back to the inverted V position.

A common mistake is to flare out the elbows on the way down. Sometimes people do this because they don’t have enough shoulder and triceps strength. 


A simple fix for this is not to go all the way down. Go half way down instead. Once you get stronger you can increase the range of motion of the hindu push-up.



Benefits of Hindu Push-Ups


  • Blend strength and flexibility into one movement.
  • Strengthens your chest, shoulders and triceps.




Workout A

  • 10x- Hindu Push Ups
  • 10x- Hindu Squats

3x (Rest 1 minute between sets)


Workout B

  • 5x- Hindu Push Ups
  • 10x- Hindu Squats
  • 10x- Hindu Push Ups
  • 20x- Hindu Squats
  • 15x- Hindu Push Ups
  • 30x- Hindu Squats

2x (Rest 2 minute between sets)


Workout C

  • 5x- Hindu Push Ups
  • 10x- Hindu Squats (lower yourself to the bottom position for a 4 second count)
  • 5x- Hindu Push Ups
  • 10x- Hindu Squats (lower yourself to the bottom position for a 4 second count)
  • 5x- Hindu Push Ups
  • 10x- Hindu Squats (lower yourself to the bottom position for a 4 second count)

2x (Rest 2 minute between sets)





You may also like..


[mailmunch-form id=”455475″]