Which muscles does the hindu squat (baithak) work?

The hindu squat (baithak) mainly works your quadriceps and glutes. It also involves your calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hindu squat (baithak) in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hindu Squat (Baithak): how to do it and muscles worked

The hindu squat (baithak) mainly works your quadriceps and glutes, with help from your calves. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Calves

How to do the hindu squat (baithak)

1
Stand with feet shoulder-width apart, arms stretched out in front of you. Keep your chest up and your core engaged.
2
Swing your arms back as you rise onto your toes and squat down, bending your knees. Then swing your arms forward and stand up, finishing with your heels down.
3
Move with a smooth rhythm, breathing in as you lower and out as you stand. Keep your back straight.

Form tip: Control your descent and keep your knees pointing in the same direction as your toes; slow down if your knees feel strained.

Common questions

Which muscles does the hindu squat (baithak) work?: The hindu squat (baithak) mainly works your quadriceps and glutes. It also involves your calves.
What equipment do I need for the hindu squat (baithak)?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hindu squat (baithak) in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.