Indian Squats (Indian name: Baitak)
Keeping your feet facing forward and shoulder-width apart swing your arms foward so that they are parallel to the floor. While inhaling and keeping your back straight, lower your butt towards the floor, raising your heel off the floor, while swinging your arms downwards till they are behind your back. In this position your thighs should be more or less parallel to the floor. Now swing your arms upwards and foward while pushing your body off the floor with heels still off the floor till you are back to the starting position. Remember to exhale as you lower yourself. This type of squat builds up the whole leg including the thighs, hams as well as calves. It also helps build stamina.