Exercise · squat
Hindu squat (baithak)
Hindu squat (baithak) is an intermediate squat movement that trains quads, glutes, calves, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 15–30 reps, tempo 1-0-1.
The most common mistake is doing hundreds of reps with knees collapsing inward. If no equipment or the movement itself doesn't suit you, Bodyweight squat or Jump squat or Goblet squat cover the same pattern. It's usually held back for knee issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Rise onto the balls of the feet as you descend, arms swing back | नीचे जाते वक़्त एड़ी उठे, हाथ पीछे जाएँ |
| 2 | Plant heels as you stand and swing arms forward | ऊपर आते वक़्त एड़ी ज़मीन पर, हाथ आगे |
| 3 | Keep torso upright; start with low reps | कमर सीधी, पहले कम रेप्स से शुरू करो |
Equipment & who it fits
Needs no equipment, rated intermediate, held back for knee issues. Search "hindu squat baithak technique" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Hindu squat (baithak) work?
- Hindu squat (baithak) primarily trains quads, glutes, calves, using a squat pattern with no equipment.
- What's the most common mistake with Hindu squat (baithak)?
- Doing hundreds of reps with knees collapsing inward
- What can I do instead of Hindu squat (baithak)?
- The closest substitutes in this database are bodyweight squat, jump squat, goblet squat, which train the same pattern with different equipment.