Wellness Wows (Flamingo Squat)

Get Fit Like a Flamingo!

From celebs to commoners, every fitness freak is getting fixated with flamingo squats in their daily gym regime. Discover this wonderful workout pose to build body balance and core strength. It’s a one-level up from a standard squat. 

BY PRAMITA BOSE

How many times you must have fantasised striking a pose like the beautiful flamingo bird for a glamorous photo op! Sure you lost the count. Or better still forming a dancing posture like the slender pink-plumed beauty to post a reel! More often than not, we bet. Gigi Hadid, Kendall Jenner, Eva Longoria have all done it with enviable grace. Now awaken a flamingo inside you to power your workout routine for achieving greater balance and core strength. Wondering how! Read on.

No, you don’t have to flap your wings or stoop your flexible neck to feed on like those flamingoes in the famous Sambhar Lake of Rajasthan or at the Singapore bird park. You just need to squat like that feathered friend with enough flair and confidence.

Things to Remember

This is a “lower-body dominant exercise, aiming for the glutes, quadriceps, hamstrings and the calves. But because you are balancing on one leg, your ankle, knee and hip joints also get a deep workout as they untangle the knots and tangles inside your body, thus evening out the major part of your physical constitution,” informs strength and conditioning coach Hemant Dhingra.

At the same time, the core region — especially the obliques and transversus abdominis (both muscles of the abdomen for core stability and motion) — is fully involved to keep the torso well-aligned. “Even your upper back and arms contribute a bit as they help maintain the posture and balance aptly. It’s a surprisingly comprehensive movement, much opposed to what looks like a simple squat variation at a cursory glance,” notes Dhingra.

Flamingo Versus Shrimp, Pistol and Jockey Squats

All four exercises test one’s lower-body force and potency but the approach and difficulty level vary. Pistol squats are the most advanced. They require full extension of one leg forward while squatting deep down on the other. Shrimp squats are slightly less intense, with the back leg bent and held, but they demand considerable poise and quad might.

However, flamingo squats are more manageable. Though you are still on one leg but the lifted leg remains relaxed behind you, which makes the sense of equilibrium more wieldy and convenient. On the contrary, jockey squats are done on both legs with a narrow stance and a perpendicular posture. “They are great for targeting the quads but don’t challenge your balance or stabilisers the way flamingo squats do. Think of the flamingo squat as a solid mid-level exercise that builds the basis for more progressive single-leg work,” Dhingra distinguishes.

Avoid or Adapt When out of Form?

One wonders if people with certain health issues should refrain from flamingo squats. Experts suggest that if you have existing knee or ankle issues or you are on the mend from a lower-body injury, flamingo squats might need to be modified or avoided temporarily.

“The load on a single leg can aggravate certain conditions like patellar tendinitis or ankle instability. That said, under strict supervision or with support like holding a wall or using a resistance band, flamingo squats can often be adapted for rehab or to regain mobility. The key is to focus on quality over depth. A shallow, well-controlled squat is far more beneficial than forcing a deeper move with poor alignment,” avers Dhingra.

Demystifying Myth

It’s a myth that only people with flexible bodies can resort to flamingo squat for better balance. Many ask if this is safe or a strict no-no for people weighing on the heavier side.

“Flexible individuals often have great range of motion but may lack the muscle control to stabilise that flexibility. Flamingo squats help brace those stabiliser muscles, making movement safer and more efficient. As for individuals with bulkier size, it’s not a move to evade but it just needs to be scaled smartly,” debunks Dhingra.

Using a chair or a wall for support, limiting the squat depth or working on the foundational strength first can make this exercise both secure and useful. “Weight shouldn’t be a barrier to movement as modifications exist for every body type and capacity level. What matters most is consistency besides form and progressing at your own pace,” he suggests.

Celebs’ Flamingo Fixation

Many stars are obsessed with the flamingo fad. “Yes, a few celebrities whom I train include flamingo squats in their routines as part of their balance and toning programme. It’s especially effective to try out for on-camera posture and injury deterrence. Telugu filmmaker and screenwriter Anil Ravipudi, actress Swathi Deekshith, actor Ambati Arjun, designer Gaurang Shah are all following this workout too frequently,” reveals celebrity fitness trainer and yoga expert Giri Yadav.

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