Squats. One of the most fundamental movements we have. Here's a fun little descending squat ladder...
Workout structure:
- 10 Squat variations
- 10 Repetitions each
- 100 Repetitions total
How to perform each exercise
Exercise 1: Basic Squat
- Stand with your head facing forward and your chest held up and out
- Place your feet shoulder-width apart
- Sit back and down like you're sitting in an imaginary chair
- Complete: 10 repetitions
Exercise 2: Sumo Squat
- Stand with feet wider than shoulder-width apart and your toes slightly turned out
- Push your hips back and squat down, keeping your chest and knees out
- Complete: 10 repetitions
- Progression: Hold a weight of some kind in each hand in front of your hips and bring the weights down to the floor in between your legs and back up to the starting position.
Exercise 3: Basic Squat + Lateral Leg Raises
- Perform a basic squat and add a lateral leg raise by:
- Standing up on one leg with your back straight, keep your stabilising leg slightly bent
- Lift the opposite leg as high as you can out to the side of your body, usually about 45 degrees
- Lower it back to the starting position and repeat squat + lateral leg lift sequence
- Complete: 10 repetitions (5 on one leg then alternate to the other for another 5 repetitions)
Exercise 4: Squat Jacks
- Stand with your feet shoulder-width apart
- Start by doing a basic squat, then whilst remaining in the squat position jump your feet together and back out again before standing back into the full upright position - this is one repetition
- Complete: 10 repetitions
Exercise 5: Basic Squat + Reverse Leg Lift
- Start with a basic squat and add a reverse leg lift by:
- Raising one leg, pressing it straight back behind you, and squeezing your glutes at the top of the motion
- Pause and then return to the starting squat position
- Complete: 10 repetitions (5 per leg)
- Tip: Holding on to the back of a sturdy object like a chair or resting your hands on a wall will provide you with extra support if needed
Exercise 6: Triple Pulse Squat
- Follow the basic squat technique by standing with your feet hip-width apart and arms stretched out in front
- Perform a squat and hold it at the bottom as you pulse a few inches up and down for three pulses
- Stand back up to the top position for the completion of one repetition
- Complete: 10 repetitions
- Tip: Holding onto the back of a sturdy object like a chair or resting your hands on a wall will provide you with extra support if needed
- Progression: Hold a dumbbell in each hand and bring the weights down to the floor
Exercise 7: Back Squat + High Front Kick
- Start by standing tall with your feed shoulder width apart and perform a basic squat
- As you rise from the squat, lift one leg as high as you can in front of you, kicking your leg forward, then return to the standing position and repeat the squat + high kick sequence
- Complete: 10 repetitions (alternating 5 each leg)
- Tip: Keep your back straight, your chest open and forward. Maintain an engaged core and keep the movements smooth. Holding onto the back of a sturdy object like a chair or resting your hands on a wall next to you can be useful for additional support.
Exercise 8: Side Squat
- Stand straight with your feet shoulder width apart
- Press your hips back and squat
- Stand up, take a small side step and squat again
- Return to starting position and repeat this side to side movement.
- Complete: 10 repetitions
Exercise 9: Double Pulse Ski Squat
- Stand with your feet close together and your hands by your side
- Bend at your knees and squat down until your knees make a 90 degree angle and pulse up and down two times
- As you squat down raise your arms up to shoulder height holding them in this position as you pulse
- Stand back up and lower your arms back down to your waist and repeat
- Complete: 10 repetitions
Exercise 10: Jump Squats
- Stand with your feet shoulder-width apart
- Start by doing a basic squat, then engage your core and jump explosively
- When you land, lower your body back into the squat position to complete one repetition
- Land as quietly as possible, which requires control
- Complete: 10 repetitions
