Hindu Squat

So führst du sie aus

1. 1Preparation and positioning. Use a stable surface and enough clearance to step out safely. Establish the foot-pressure, depth, balance, and ascent standard before adding speed or external assistance. Use a clear surface and a foot width that allows the knees and hips to track comfortably; heel rise is part of the defined variant.
2. 2Starting position. Set the working foot with a stable tripod, brace the trunk, and establish the balance or support strategy before descending. Stand tall with the arms in the declared counterbalance path and the feet stable.
3. 3Descent. Flex the hip and knee under control while the knee tracks over the foot as the individual anatomy allows. Lower through the knees and hips while the heels rise or remain light according to the standard.
4. 4Bottom position. Reach the same depth or contact marker without bouncing or losing the foot tripod. Reach the chosen depth without bouncing or forcing the knees beyond the range that can be controlled.
5. 5Ascent / lockout. Drive through the whole foot and extend the hip and knee to the defined top position. Drive up through the feet and coordinate the arm swing without using it to throw the trunk.
6. 6Breathing and bracing. Brace the trunk before the descent, maintain pressure through the hardest portion, and breathe rhythmically between repetitions when the exercise is not being performed as a maximal effort.
7. 7Valid rep. A valid repetition starts and ends in the prescribed stance, reaches the same depth, and returns without an unplanned step, hand support, or loss of balance. The heel-rise, arm path, depth, and continuous rhythm are consistent; a normal squat with a calf raise is not automatically the same node.

Häufige Fehler

• Losing the foot tripod

  Korrektur: Keep pressure through the heel, first metatarsal, and fifth metatarsal without gripping the floor excessively.

• Uncontrolled pelvic collapse

  Korrektur: Reduce depth or use support until the pelvis and trunk remain repeatable.

• Using the free limb or hands

  Korrektur: Treat assistance as a defined regression rather than an unplanned push-off.

• Chasing speed before control

  Korrektur: Slow the rhythm and reduce depth until the foot and knee path remain stable.

Sicherheit

• Das Anheben der Ferse und der durchgehende Rhythmus verändern die Strategie in Sprunggelenk und Knie; direkte Forschung zu dieser benannten Variante ist begrenzt, und es wird keine allgemeine Knieregel behauptet.
• Wähl Aufbau, Last, Unterstützungsgrad und Ausstiegsstrategie so, dass der definierte Standard gehalten werden kann; trainier nicht trotz akuter, scharfer, elektrisierender oder zunehmender Symptome weiter.

Progressionen & Alternativen

• RegressionKniebeuge mit Körpergewicht— Use a standard squat with a self-selected foot and heel strategy.
• ProgressionSprungkniebeuge— Add flight only if the goal is power and landing is controlled.
• AlternativeRückwärts-Ausfallschritt— Use a more stable unilateral or alternating leg pattern.