Back in 1999, when I first learned the proper way to do Hindu squats, I discovered there is far more to the exercise than the obvious external mechanics of bending and straightening your legs.

First, your manner of breathing is the opposite of what is taught in weight training. Your breathing should mimic an accordion. When you lower your body, this imaginary accordion compresses and you exhale. As you ascend, you inhale.

Second, you adjust the position of your heels on the descent. Although you can do body weight squats with flat heels, Hindu squats are not done this way. The heels remain up and the ankle joint remains locked. This strengthens the tendons and ligaments in the feet, and the strength gained from doing this moves up the kinetic chain.

Third, your knees go over your ankles and toes. Again, this runs contrary to weight training. The purpose of your knees going over your ankles and toes, once again, is rooted in training the tendons and ligaments.

Fourth, you do not stick your butt out when you do Hindu squats. Your back remains fairly straight but not perfectly straight.

Fifth, once your body is conditioned, Hindu squats are done at a quicker pace than most bodyweight squats. If anyone watching you knock out 500 in a row ever asks, “What do you do for cardio?” roll your eyes and shake your head from side to side.

20 years ago, when I started the Combat Conditioning bodyweight exercises revolution, I recall someone writing to tell me that he just did 500 Hindu squats in a row, without stopping.

“Greatness,” I replied. “How long did it take you?”

“35 minutes.”

“THIRTY FIVE minutes? Are you sure you were doing Hindu squats?”

My friend, I teach slow motion bodyweight squats and static posture holds. I teach coiling and spiraling squats. I teach various types of jumping squats and one-legged squats.

And I will tell you this: If it takes you 35 minutes to do 500-consecutive Hindu squats, you are not really doing them.

The challenge is being able to knock out 500 reps in 15 minutes or less. Not 35.

Better yet, 500 reps in 13 minutes is a pace wherein you can truly see you are kicking rumpus. That’s what I can unequivocally tell you.

Want to learn the proper way to do Hindu squats, straight from the man who popularized it? And at the proper pace?

Then attach yourself to my Combat Conditioning book and videos.

Kick ass – take names.

Matt Furey