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Reverse Hindu Squats

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Reverse Hindu Squats

Post by Iliander on Mon Dec 03, 2012 10:09 am

Squats where you balance on your heels in the bottom position, and put your toes back on the ground when coming up! I feel this activates my hamstrings more. It might be useful to balance the ankle joints from hindu squats.

What are your thoughts on this? :pbjt:
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Re: Reverse Hindu Squats

Post by Dave on Mon Dec 03, 2012 1:23 pm

Try it and report back to us. ;)
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Re: Reverse Hindu Squats

Post by Iliander on Tue Dec 04, 2012 6:41 am

It's hard to balance them... :toothy:
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Re: Reverse Hindu Squats

Post by Garythenuke on Sat Dec 08, 2012 2:46 pm

That's how I do all my body squats. I get to the bottom on my heels, then push up through my heels. At the top I'll extend up onto my toes as high as I can get. These pretty much work everything.

If you are trying to activate you outer butt and hips by pushing out with your heels during the squat, it takes a bit to figure out how to deal with those forces when you are up on the toes. But it is doable.

Finally had extra weight to my body squats yesterday. Only a #35 kb, but it got my reps down to 20 from 25. High reps take so danged long to do.....

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Re: Reverse Hindu Squats

Post by Dave on Sat Dec 08, 2012 3:10 pm

Gary, he is taking his toes off the ground at the bottom, whereas you are keeping you whole foot planted at the bottom. His variation is much harder on balance.
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Re: Reverse Hindu Squats

Post by Garythenuke on Sat Dec 08, 2012 3:53 pm

Perhaps we should post videos....

I bring my toes off the ground when I am decending and again on the push up. I curl my toes up to the best of my ability and keep the weight off the balls of my feet. I do not have the balls of my feet off the ground, just unweighted. If the goal of this is to bring the balls of the feet off the ground during the squat I would have a hard time seeing any possible benefit.

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Re: Reverse Hindu Squats

Post by Dave on Sat Dec 08, 2012 4:06 pm

I agree 100% with you. I felt that way in the first place, but I haven't really done them like that, so I didn't want to discourage his creativity. :) After all, Iliander is the kind of person who can take the improbable and make it work, imo.

As for unweighting the forefoot at the bottom and driving into the ground with the heel, yeah, that's pretty much your standard squat isn't it. It's the natural and most efficient way to squat with the whole foot contacting the ground, though, so once that is established, why change it (with the exception of hindu squats)? After all, we don't walk, run, jump, etc., using only our heels...
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Re: Reverse Hindu Squats

Post by Garythenuke on Sat Dec 08, 2012 4:27 pm

Wow... Well, if Iliander is really going fully up on his heels, with the rest of his feet off the ground, I have two things to say.
1) Good for you. There is no way I'd be able to keep balance.
2) Post a video when you get them dialed in. I love Cirque du Soleil, and these squats sound like something from their center ring...

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Re: Reverse Hindu Squats

Post by Dave on Sat Dec 08, 2012 4:36 pm

:lol: They sure do! I've tried them and simply can't balance them.
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Re: Reverse Hindu Squats

Post by Iliander on Sat Dec 08, 2012 4:40 pm

Well I'm not sure what's the benefit of them. It's probably a futile exercise, since the additional hamstring recruitment from the balancing is too minor.
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Re: Reverse Hindu Squats

Post by Dave on Sat Dec 08, 2012 4:44 pm

I also didn't like the idea of all that dorsiflexion. But maybe that's just because I never do it and so probably have weak dorsiflexors.
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Re: Reverse Hindu Squats

Post by Dave on Sat Dec 08, 2012 4:45 pm

Actually, Iliander, if you want to do something to improve your balance, do weighted dorsiflexion I would think. Strong dorsiflexors help with balance recovery.
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Re: Reverse Hindu Squats

Post by Iliander on Sat Dec 08, 2012 4:49 pm

Now that we are talking about leg exercises, I've had an idea for an excellent hamstring exercise. Attach your feet to a couple of ropes which you attach to a pull-up bar, and pull-up with your legs. Is this an existing exercise?
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Re: Reverse Hindu Squats

Post by Garythenuke on Sat Dec 08, 2012 4:57 pm

For hamstrings you can get by much easier. Do anchored hamstring curls (glute ham raises). You've probably seen videos, but if you haven't, they are pretty straight forward. Lie on your stomach on the ground. Anchor your heels under something that won't move. Wear knee pads or put something under your kneecaps if you are prone to any pain here at all. Then "all you have to do" is raise your body off the ground" using your hamstrings. I could never do them, and don't have the patience to learn. If you do, though, they are pretty awesome. Here's a video of partner assisted glue ham raises.: http://www.youtube.com/watch?v=dJC8IuwTDhQ

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Re: Reverse Hindu Squats

Post by Iliander on Sat Dec 08, 2012 5:03 pm

I've tried those before! A complete rep without push-up assistance is insanely difficult though. As soon as I go too far I get an enormous cramp through my hamstrings and really have to stop immediately.

I thought a hamstring pull-up would be quite awesome, and an excellent mass builder such as pull-ups are an excellent upper body mass builder. A muscle-up with your legs, wouldn't that be great! :D
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Re: Reverse Hindu Squats

Post by Garythenuke on Sat Dec 08, 2012 5:15 pm

Iliander wrote: A muscle-up with your legs, wouldn't that be great! :D

See, my mind doesn't even think that way. You are one creative dude.
When you get that done, post a video. You'll be quickly famous.

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Re: Reverse Hindu Squats

Post by Iliander on Sat Dec 08, 2012 5:22 pm

Garythenuke wrote:
Iliander wrote: A muscle-up with your legs, wouldn't that be great! :D

See, my mind doesn't even think that way. You are one creative dude.
When you get that done, post a video. You'll be quickly famous.
Thanks. And I'll have HUGE calves. ;)
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Inverse Squats on the Inversion Table

Post by 98poundweakling on Sat Dec 08, 2012 7:02 pm

Iliander wrote:Now that we are talking about leg exercises, I've had an idea for an excellent hamstring exercise. Attach your feet to a couple of ropes which you attach to a pull-up bar, and pull-up with your legs. Is this an existing exercise?
Hey, Ilander! I do that all the time on the inversion table here. While my ankles are strapped in, instead of just hanging, I do inverse squats. The only thing I don't like about it is that the ankles get tired of being strapped in with all my body weight hanging from them.
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Re: Reverse Hindu Squats

Post by Dave on Sat Dec 08, 2012 7:26 pm

That sounds pretty hardcore 98!

Are the straps adjustable? Perhaps you could put some kind of padding around your ankles before strapping in?
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Re: Reverse Hindu Squats

Post by Iliander on Sun Dec 09, 2012 6:47 am

That's awesome, 98!

Did it give you a lot of hamstring mass? :)
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String this ham along...

Post by 98poundweakling on Sun Dec 09, 2012 1:43 pm

Hi, Mike and Iliander!
I think I felt the inverse squats (upside-down leg pullups) mostly in my quads and glutes. I don't seem to be able to add much mass on the legs; maybe that's just my body type, kinda lanky. For legs I benefit the most from one-legged squats - I won't say pistols yet until I've got it down solid. I'm only going down to thigh=horizontal right now.

The inversion table is like a teeter-totter, with adjustable bar and ankle braces at the bottom for securing the ankles. The brace-bar locks into place with a peg and is not flexible, but the ankle grippers are padded. I think the whole Gerät is rather overrated. One could hurt himself by decompressing the spine too much, so just hanging there for too long is not advised. Handstands are IMHO a better and a more human way of being upside down. Pulling up into squats is a fun distraction, but that is about all I do with the thing.

So, hamstring mass gain - no, but I do feel like a slab of ham hanging there. :eyebrows:
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Re: Reverse Hindu Squats

Post by Iliander on Mon Dec 10, 2012 5:56 am

Actually this exercise should not train your glutes, since the 2 motions are hamstring curl and leg raise. Working the hamstrings, hip flexors and abs. :razz:
Working towards a one legged version of this exercise would be quite awesome though, methinks.
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One-legged inverse curls

Post by 98poundweakling on Mon Dec 10, 2012 1:00 pm

Iliander wrote:Actually this exercise should not train your glutes, since the 2 motions are hamstring curl and leg raise. Working the hamstrings, hip flexors and abs. :razz:
Working towards a one legged version of this exercise would be quite awesome though, methinks.
Hey, mate!
I'll accept that. Glutes must be hurtin' from something else! The core is definitely involved.
Now when do we get to see your video of you doing the one-legged version? :eyebrows:
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Re: Reverse Hindu Squats

Post by Iliander on Mon Dec 10, 2012 1:05 pm

98poundweakling wrote:Hey, mate!
I'll accept that. Glutes must be hurtin' from something else! The core is definitely involved.
Now when do we get to see your video of you doing the one-legged version? :eyebrows:
Not anytime soon. LOL. :pbjt:
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