Jessica Smith from Shape magazine explains that Hindu squats differ from conventional squats by allowing a person's knees to bend out over the toes as she lifts her heels off the floor. However, Smith explains that exercisers may still safely and effectively perform these squats despite the changes.
Health magazine describes Hindu squats as starting with the feet shoulder-width apart and the arms parallel to the shoulders to create balance. The exerciser then bends the knees and slowly descends while keeping the hips over the heels and the back straight. However, about one-third of the way down, the exerciser must pause and hold the position for 10 seconds. The exerciser must then lower the position 2 inches while raising the heels as needed, and then hold this position for 10 seconds.
The exerciser follows this pattern three more times while lowering the body until it falls into a deep squat. While raising the body back to a standing position, the exerciser must slowly straighten the legs in four 10-second increments, the reverse of the squatting motion. Health also includes a trainer's tip for exercisers to keep the legs engaged, the belly drawn in and the shoulders drawn back throughout the move to maximize the effects.