The Amazing Benefits of the Hindu Squat (Baithak)
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- เผยแพร่เมื่อ 1 มิ.ย. 2022
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The Hindu squat is a squat variation that involves squatting on the balls of your feet, rather than with your heels flat on the floor. This instantly places more emphasis on the quads, while also incorporating a balance component to the move.
It does much more than that, though! The Hindu squat also utilizes a specific arm movement and a breathing pattern. Together, these provide additional benefits: from improved aerobic capacity, to better coordination when jumping and running.
Check out my old video on the Hindu push up for more like this.
What video would you guys like me to tackle next? - แนวปฏิบัติและการใช้ชีวิต
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Slick recovery!
Used your code and enjoying it very much, thanks!
fantastic training tool, however not to.be performed daily . growth of inner compartment of lower leg muscles.can.create compartment syndrom. took me out for 1 year
Hi, Adam! This is the great vid as always!👍🏻 I have recently subscribed to your channel, but in my opinion it is great content you make for sharing with us. Thanks for this piece of one!🙂 I was thinking of using this movement in my routine. Also, I have a question about low resistance high repetition moment. Could you give me the link where you are talking about that if it does not bother you, please?
Didn’t alpha.m make Tiege Hanley?
I work 12 hour shifts and am always on my feet, I bust out sets of 5 hindu squats every so often to keep my knees from getting stiff. Underrated exercise.
where u work
12 hour shifts, you're wasting your life.
Most of the people i think.
Even for me it's really hard to find atleast 8hrs. (Maybe the guy does extra hrs)
@@rabbychan I think he already know it but perhaps a proposal will be a little bit more construive comment.
😉
@@rabbychan lmao I have to study for 14 hours so okay
I'm a dancer specialized in a dance form called Bhangra. Baithak is a very core move in this style, and I usually do anywhere between 50-100 of them on a daily basis as I'm teaching others. The difference it makes is visible in less than a week, my clients who learn to do it properly seem less clumsy and more athletic just by learning this one move.
Tell me more about bhangra
@@brandonriordan2837 its a form of tradiional dance performed in punjab state of india also punjabis do it all around the world with various variations along with traditional like hip hop , power bhangra etc there's lots of videos are available on yutube just search bhangra dance
I really thought Bhangra is just Dancing and vibing in parties or special occasions, with hands up in the air.
Here in India, Hindu push ups (Dand) and Hindu squats (Baithak) are kind of a warm up for wrestlers who wrestle in mud! No fancy ring, all their practise is in mud. Some advanced wrestlers do more than a 1000 Hindu pushups and Hindu squats everyday as a warmup.
Y’all’s wrestling is super impressive.
As... warm up?...😅
@@RockyD12 Yes. After dand and baithak, they have to practice wrestling moves.
Gama...enough said.
@@PuahalaHawaii Professor Rammurti, less known but even greater
I’ve been quietly saying for years now that what the world needs is more centipede montages.
Does the Bioneer ever fail to deliver? No. No he does not…
😂😂
Bless you dale
I’m glad I was looking away from the video at that time, cause I didn’t see it… I hate bugs especially centipedes 🥲
Wasn't that a millipede?
I'd like to see the millipede (can't you count?) do some squats :)
That recovery at 10:53 is testament to the efficacy of your training. Incredibly impressive, sir.
Good catch. That's a great benefit to doing exercises that promote athleticism or longevity (or both). Even if you lose your balance your nervous system is quick enough and efficient enough to put the brakes on before you hurt yourself.
I saw that happen and came to the comments to see if anyone else caught it!! Yes, great testament to building aestheticism
Lol 10:56 he looks at the camera and smiled. Like "did you see that". It was smooth though
@@grndragon7777777 Dude it was smooth as fuck. I laughed when he made eye contact with the camera. You sly dog you! >:D
Ya that was hilarious
Used to do barbell squats like that for full range of motion (long femurs, big feet), everyone said "you'll ruin your knees". Fast forward 30 years and knees over toes is all the rage.
Similar to how lot of old fitness diets told you to avoid fat. Now people are realising fat is okay, it's the high carbs which are problematic.
@@gabbar51ngh fat more calorie dense, so you're going to have an easier time losing weight if you eat lower fat. Weight loss is all about lower calories though, so you can do it either way just fine, but the high fat craze is not a result of modern science debunking an old idea; it's a fad.
@@gabbar51ngh high carbs are not problematic bro keto is a fad
@Omer Bumin the fact that most of your body is made out of something does not imply you should eat lots of that thing... That's definitely not common sense. But even if it were, lots of scientific facts go against common sense. And your body makes it's own cholesterol...
You can do both guys... Fat or no fats. Carbs or no Carbs. And even be healthy either way. Thats why we are gods. But if you choose to consume meat and fats and skip Carbs, this world could become a living hell for our children. But as long as health goes. Do wtf you want. I was on a keto diet for about 6 months or something, worked perfectly, for atleast that time. Ate a ton of meat and bad quality fats before that thoughout my life, switched to a vegan diet from one day to another cause of ethical reasons. Been vegan for 3 years and lived happily ever since, lol. Had no problems of any kind and felt great with every diet after studying nutrition. Peace 🙏
We practice this Squats in the "Indian School of Martial Arts" under Gurukkal Balachandran Nair a lot,but nobody told me why....
Now I know! Thank you,Bioneer!😊
Hindu squats and hindu pushups are a gem of excercises , easy and very effective for full body health
The Gama workout.
@@historyianbrazilian4987 what workout
@@brandonfitzgerald8831 the great gama, look him up
Now add a wrestlers bridge for time...30sec or 1min, 2min? And you've got what's called the royal court of combat fitness as taught by Matt Furey
I've worked up to 1300 reps on the exercises that require repetitions, within what Matt Furey has dubbed the "royal court". Hindu squats, Hindu push-ups and a back bridge hold. One of the best decisions I've made, and I've been working out for more than 20 years, for collegiate track & field, football, wrestling, Muay Thai, powerlifting and jiu jitsu. No selling necessary, I couldn't overstress how helpful this exercise alone is.
I'm trying to achieve 1000 hindu squats in 25 minutes and 1000 hindu pushups in same time too. Did 35 hindu pushups in 1 minute and slowly progressing. Thank you for the inspiring comment 🙏
@@historyianbrazilian4987 I appreciate that. All it takes is consistency, honestly. You're already off to a good start. It really becomes a battle of the mind after long. How much grit and mental toughness do you have and are willing to develop. Training the energy pathway most suited for those particular exercises and workloads have always provided the most growth, mentally and physically, if I had to be frank. Building adequate amounts of strength for either maximal or basic strength have always felt so much easier. So going the road less traveled drew my interests so much more, when in search of a challenge. Good luck on your journey and hopefully you'll revisit this post and fill me in on how it's going.
This is motivating, thanks Thomas. Sometimes simplicity is better than the fanciest gym equipment.
@@tmcdougald Hello. I did approx. 50 hindu pushups in 2 mins and 110 hindu squats in 3 min, it really burns the body. Love it.
@@historyianbrazilian4987 Nice. It's only going to go up from there if you choose to stick with it.
Dude, I used to do these till I was in an accident a couple years ago. My legs were big. I'm back doing them, sometimes I have to baby them. But yeah, they're awesome. Peace
Hope you're doing well. Losing your progress from an injury sucks. Keep at it!
@@althaincarandir8970 Thanks man. Appreciate it.
I had also started doing these, and then 3 weeks ago I ruptured the tendon going to the top of my knee cap, (loud snap), and also my knee cap migrated to the inside of my knee - Pain!! I declined surgery and am going through physio, so probably some time before I’m doing them again - if at all 😞
@@lenbtenor man that sucks. Sometimes I just do them at the bottom. Yeah, you wanna be careful. I've been playing around with horse stance, and it seems to help. Good luck and be careful
@@lenbtenor oh man, how did you get that injury? Sounds brutal
Had a knee injury two years ago. Started doing these as part of my rehab and saw great improvement in my mobility and strength. I love this exercise, its part of my regular workout routines now!
Knee mobility or other mobility areas?
So happy, that you are making videos on Indian exercises which are time tested and been practiced in India for 100's of years !!
Not hundreds.
Thousands of year's.
Literally just started incorporating these a week ago, a bioneer vid just solidifies that I'm on the right track. Great video as always Adam
After transforming my legs completely after completing 4000 reps in one month of these, I now make every one of my clients do this exercise. Done with nasal breathing and in high rep counts, it will radically alter every aspect of your lower body game, as well as give you incredible stamina.
You do 500 twice a week (like i do)? Or how do you spread them?
During my challenge I did 200-300 a day Monday- Friday and took weekends off. Now I might average 200 a week, but my legs haven't lost any size or strength.
Does it work your hamstrings and glutes?? Gonna try this challenge
@@ThatMcflyGuy So I still do them to this day, and I can say that my calves have grown, as have my glutes to a significant degree. I found that I had to actually focus on or concentrate on different parts of my legs to make my body adjust in a subtle manner to hit those target areas without changing the movement itself. It's an inner science.
@@ForHonorUSMC How do I ease into this sort of routine? Or did you start with 200 reps a day?
I've been doing high reps of these daily for a few months now and one of the unexpected benefits was that my calves have become noticeably bigger. I think that going onto the balls of the feet for a high number of reps makes the soleus muscle work enough for it to grow as the lower part of my calf (near the tendon) has grown substantially.
On a related note, I've experimenting with assisted squats (both flat foot and Hindu style) for the past two weeks and I think they might be completely underrated. By doing an assisted squat by grabbing something that is high enough to put your lats and shoulders under stretch at the bottom position you get:
- To accumulate the benefits of hanging at low intensity at the bottom of each rep.
- To stress ankle range of motion by using narrow foot placments that would normally result in falling backwards with an unassisted squat.
- The benefits of contracting the lats and pulling musculature under stretch when starting to move up from the bottom.
- The benefit of the top portion of a row by actively pulling your chest/torso to the anchor point of your hands at top position of the movement.
- A bit of cardio if doing for high reps as a greater amount of muscle if being used.
You can also alternate hands each rep for a higher intensity pulling stimulus and also getting a bit of a stretch through lateral flexion of the spine.
I really encourage anyone reading this to try assisted squats for 100 reps or so and see how you feel. I used to think they were just for people who couldn't squat but I now think they are a separate exercise with their own utility.
Also, great video as always.
Facts my calves are blowing up like never before
You sold me
I'm interested in trying this. Is there a video demonstration?
@@ushilives3 The Hindu Squat or the Assisted Squat.
For the Hindu Squat, the video this comment is on is about Hindu squats.
For the Assisted Squat, just grab a fixed object (e.g. bar, doorframe, sturdy table, counter top, railing, even gymnastic rings) and squat whilst maintaining a grip on it. At the the bottom of the squat you should be able to pull with your arms/back as well as using your legs like in a normal squat. Experiment with different object heights and grip widths.
I've been doing these BECAUSE OF THIS CHANNEL for about a year. My legs and knees have never felt better.
did you get big legs? Ive seen a wrestler named the great gama used these exercises and had massive legs
Awesome video 🤩💥
Yay...that's me... At 9:49 😅
Thanks 🙏
Ningale Out of India ilum famous aane broo
I remember this from Combat Conditioning by Matt Furey. It is great for lung power and the athletic usage of the knees, especially with the hop.
Hindu squats are great and used by wrestlers for years !
Thousands of them, actually.
The hindu squats, & the hindu pushup (dands), are two amazing exercises you can do anywhere. & pretty much everyone can & should do even if it means doing partial range, as well as at a slower controlled pace. In my opinion these two exercises do as much if not more to help your joints, & mobility as they do building strength & burning calaories. I highly encourage folks to do 100 reps of each daily for even a week but a month is better and see how you feel, look, & move. Also doing high reps (like 500) can be very relaxing as you get into a flow state & can be used as a form of meditation as you let the world fade away as you focus on your breathing.
How many Hindu Push-ups and Squats can u do in one go ?
I'm from india ... 🙏🏼
Been doing exercises from Knees over toes guys, and this is similair to the VMO squat. This really helps with my wrestling and jiu jitsu since we get i to awkward knnee positionas alot. Knees are stronger doing these! Thank you bro.
Absolutely. Traditional Indian mud wrestlers (some of whom eventually graduate to mat wrestling) do 300-400 reps of these squats everyday as part of their strength and endurance training. Check out Indian push ups as well.
@@sachit9212 300-400 reps is pretty much a warmup for them tho lmao
my muay thai coach made us do this i doubted him n thought it would be some next martial arts broscience but its nice to see he was correct. moral of story listen to your kru
Smooth save at 10:52 😎 I did Hindu squats and Hindu pushups quite often back in my karate training days. Definitely need to bring them back after seeing this.
Saw that, very good transition to the pushups when he slipped.
Great explanation, most of them underestimate ancient Indian exercise but here you are making people aware of the benefits of it..hatts off 🙏
Been doing these for YEARS. People think I'm weird for doing them. Thanks for covering them 👍
It has two more variations the first being the "Pehlwani baithak(squat) " in which you jump front and back a little bit, you can search on youtube... The 2nd is Hanuman baithak.. All of them are killer🔥
Agreed! This is a highly underrated movement, the elders of my family always advised me to do this, but the social media influence made me go for regular squats chasing numbers but somehow I always failed to be as fit and efficient to squat down and get up as my grandmothers!!
Do both though
Hindu or hanuman push up also increase your strength too
I was a fan of these years and years ago.. life took over and I stopped doing as much working out as things got busier and such .. as I’m getting back into working out I’ve come across your channel and love it. Glad to see these squats are here as well..
Man, I think you should cover the workouts of a proper akhada wrestler from Indian subcontinent solely because thier idea of fitness is way different from western aesthetic based fitness
Western fitness is so bad for wrestlers. This is why when some pehlwans fight against westerns they kick ass
Im curious about this. Do you have any youtube channel recommendations that talk about this?
@@ggh_-ts6pn Aniruddha Shaktiveer does this sort of thing, only his later videos have English subtitles though.
This is easily one of the most unique fitness channels on YT. Been watching you for years.
This was how I naturally came to do air squats and have always had huge quads. Had a lot of issues learning how to barbell squat and deep squat however. Everything has its place.
I've been waiting for this video! Thank you, I'm definitely implementing this in my routine.
Loving your channel and content, thanks so much!
Excited to do more of these. I've done them before and the pump/blood flow from them is amazing. I've never thought about making them dynamic with the jumps. Great stuff.
Yeah! Good shit! Been waiting for this one!
@The Bioneer, you're video quality and pacing is so good, I fast-forward through every info video I watch on youtube except yours. Super entertaining quality. At half a million subs, you're going to get a lot bigger than this if you keep it up. Great stuff man!
Sweet. This is very great stuff.
I very much like and appreciate the detailed emphasis you put into the exercises covered with the benefits as well as what it helps to improve.
Very good stuff to take in, indeed
What a great tutorial video for someone who has never done a single Hindu Squat. Amazing detail and instruction, thank you.
Just an excellent TH-camr. Brilliant stuff mate! Thank you for all your hard work. Have gained so much knowledge from your channel
Matt furey has been preaching this movement for years , the " royal court" which adds the Hindu push up and the bridge. It's a great workout. Thanks for the video - great job as always.
The thing is that Matt never really gave credit to Karl Gotch and the Indian tradition of these exercises where they originated from
@@Hhhlll7778 Yes, he did in two of the books he has written: Combat Conditioning & Kick Ass, Take Names, where he goes into detail learning from Karl Gotch and becoming an advocate for bodyweight training.
@@Hhhlll7778 He was very vocal about both of those things.
Glad you gave a shout-out to Original Strength! You and Tim both know your stuff, would love to see an interview with you two!
Very nice vid with lots of information. Your fitness is inspiring, i am gonna watch and practice more from your channel
Love your vids, always learn new stuff i want to try
Really appreciate your channel. Your approach to fitness is fantastic and adaptable
I need to get back to doing these. This is timely indeed! Thanks sir!
Another wonderful video. I have been doing these on and off since 1973. I originally learned them from "Asian Fighting Arts" ( Draeger and Smith 1969 ), I have been doing them regularly the last few years. I am now 61 and am dealing with OA. These are still one of my core exercises.
I am also quite a fan of your channel. There are some differences in nomenclature with our generations. The Sissy Squat that I used to perform is based on the one taught by the late Iron Guru Vince Gironda. The one I see you perform was referred to as hinge squat. Regardless I appreciate what you are doing and I look forward to much more.
try prp injections, platelet rich plasma, works wonders
@@brianbadonde8700 Thanks, that is one of the therapies on my list.
@@stevenkarner6872 worked amazingly well for me and I'm still good 5yrs later
Great stuff, will start now!
Well done mate! I am new to these exercises. I have multiple sclerosis, and I have been trying out some squatting, but I like your style and am motivated to get better at this- Thank you very much!
Thank you. Another gem 💎
Thanks dude!! Your an asset to society!!and amazed by your fitness!! Thanks for the lessons!!
Top quality content, as usual.
I learn 3 movements which my master used to call the Royal Court and it consisted of daily 100 reps of hindu pushups, hindu squats and the wrestlers bridge for time. I built so much functional strength and flexibility its crazy! Im 50yrs young now and still do them to this day!!!
I’ve been doing Hindu squats for about 4 years now. And after my recent knee surgery, these helped TREMENDOUSLY! And I was able to gain mobility and strength so much faster doing these.
Hi! Does your normal training routine include this move? What do you usually do as a standard training session for you? Overall, I am glad to hear that your recover was as fast as it could happen🤜
@@user-qq2es6lz6d hey what’s up! Yes I do these regularly, at least 3x a week or everyday for a warmup depending on how I feel. And I don’t really have a normal training routine. I usually just do what my body feels like doing.
Thank you ✊🏽
@@thesuperherotrainer wow! Thanks for the info. That’s nice I think:-). Can you tell me the volume of this exercise for strengthening, please? I want to try this movement soon
@@user-qq2es6lz6d I’d suggest going for at least 12 clean reps per set. But it varies from person to person.
@@thesuperherotrainer Okay, thanks for letting me know. Good luck with your training progression in the future!🤝
Wonderful explanation ❤
This is an absolute game changer of an exercise 👌🏻 I love the kneesovertoes guy too 😁 love your videos mate,knowledge like no other!
At 10:53 he almost fell
10/10 recovery!
+5 cool points
Awesome. I have fucked up ankles and am physically incapable of squatting with my heels on the ground so it's good to know there are benefits to the squat I still can do.
Awesome interesting stuff 👍
You are a treasure of high quality balanced training. Cheera
You explained diaphragmatic breathing better as a side note than anyone I came across when trying to learn exactly what it was and how it should feel some years ago. Very well said.
Great video sir!!!!and thanks for karate tv reference..........u guys provide gr8 value 🌟🥳
Only the second video that I have watched from this channel but I can already see that it is going to be one of my favourites.
More Hindu exercises? Im struggling doing my Hindu push ups 😂
I appreciate your content!
That's a great exercise for b-boys too, because in breakdance footwork the dancers stay in that "hindu position" a lot of times
MEGA props to you The Bioneer. Your explanations are understandable even for an eurpean foreigner.
Every aspect from how you start, how to be carful, and also how far you can go with a really good footage of yourself 😄
KEEP UP THE WORK 👍👍
I first found out about the Hindu squat from kengan omega but didn't know all the benefits till I watch this video
I utilised Hindu squats during the deep winter to warm up legs and body before cycling. In respect of nasal breathing I take a 3 speed shopping bike, ride a 9 mile path bike ride wearing only socks and flat pedals and nasal breathing for the outbound 4.5 miles. Keep doing what your doing 👍
Good stuff, sir!
Great video, thanks!
Great exercise and all, but the real value is the amount of millipede coverage in this video. SERIOUSLY cool.
Cool color correction! I love this one
I've done these today, 30 minutes before the video popped up! Another confirm I'm on the right track. And BTW, I've ALWAYS squatted down this way, spontaneously, and that's interesting, since before I discovered I had knee issues
every one of these videos by the bioneer on the benefits of a particular exercise is either something I start doing and find it really is that good or (in this case) something I've already researched and incorporated into my training. I do intervals of these with hindu push-ups in the morning (also the subject of a bioneer vid)
Just tried this out whilst watching the video, and yeah, can really feel the focused effect around the knees more than the usual squats I've done.
(Also, threw in for the SF2 course finally.)
Thank you Bioneer for yet another banger! I love breathing slowly through reps with light/moderate weight.
I've been training for nearly 15 years and only recently have I discovered that moderate weights high reps is 10x better at muscle building than high weight low reps. I love century sets, marathons sets, epic pyramids etc, that ALL benefit from breathing slower through reps, not having 1 breath cycle per rep that traditional bodybuilding teaches. You can do 2-3 reps in one inhale and 2-3 reps with one exhale, and doing this will increase the reps you do in a high-rep set drastically.
Yours is the best entry on the subject. Thanks for the info on anatomical breathing. I tried this exercise when I first joined the military, and abandoned it even though it had plenty of that old-school hype around it. Now it can take its rightful place in my strength and conditioning routine. As David Goggins would say, "stay hard!"
Huge respect for you sir. You are really into exercise.
Hindu squat feels much better than a regular squat. It feels like it puts let pressure on my knees and more of it on my quads
It has always been my natural way to squat. Asian squat is very hard for me. But this is piece of cake.
Adam, thanks! Appreciate the content of your videos. Maybe a video about elbow lever?
Thanks that’s such good information.
Great tutoring. I assure you, the muscle is the orgn of longevity and these are great guidelines for staying youthful until you die. Kudos. I will perfect these as soon as I heal the burns on my leg, so cool to have some new moves to try for at 66, I agree and support people starting earlier than later in life.
Thank you, this was super cathartic having the freedom to not just generate force from my heels
Great stuff
your videos are very informative and creative, one small suggestion I would like to give you is start Summarrising the whole video and important points in 3-4 lines at the very end of the video. This will be really beneficial for us , sir .
Awesome! We need more Hindu ancient forms of exercise. I subbed.! Really relaxing video too :)
I am so glad I found this video
This might be most perfect exercise for blockers in beach volleyball
Thank you
Great video 👌🏼
Your content is revolutionary to fitness
Magically I found this after I had been practicing this couple of weeks earlier and I didn't know it's called Hindi squats. I has took my skating to the next level much muscle twitching and my jumping height has improved
If you haven't already, you should cover the "Mike Tyson Push Ups".
Many of them recommend doing them against a wall, but I found you do one on the floor like you would normally.
Why am i now seeing this video that is 2 years old despite following for longer? hahah still happy to see it!!
great video
My most common squat now. I just do them everyday with no structure. Start cooking, might do a few; get up from my desk knock out a few. My knees feel bulletproof going straight forward now; lateral and out is what I need work on now though.
Excellent video!! I learned this squat and the Hindu push-up while studying a self-defense system, only they were called the Tiger Squat and Tiger push-up. The system also had a workout called Tiger Moves that were dynamic tension exercises that work great also.
Lol this is a good video. Options are always good.
Also that neat stuff on floor joke transition 😂 smooth
Great video, great exercise, and what a smooth exit! 😛
Great to hear Original Strength referenced. Resets make everything else possible for me, injury free.
The first time I learn about Indu Squat was tanks to Matt Furey, and his now old Combat Conditioning: Functional Exercises For Fitness And Combat Sports...
Matt Furey is awesome
Same