Squats are a staple in weight training not only because they are effective but because they have so many variations! Today’s Squat workout is dedicated to featuring those variations- allowing you to see how small adjustments can have a large muscular impact.
Today’s workout should take slightly over 30 minutes and will have your lower body asking for a rest day.
So, grab your water and your determination, and let’s get started.
Primer: 1 Set
First up in our squat workout is a primer to engage your core and wake up your thighs.
Sissy squats:
You can do these sitting or standing depending on your strength level.
If you’re performing these standing, start with your feet parallel, and rise up into a high relévé.
Close your rib cage, and brace your cores so your pelvis is locked in place and aligned. You’ll be keeping your midsection completely flat as you hinge. (Think a Jazz class hinge to the floor!)
From this position, Bend your knees so they go forward over your toes, as your upper body hinges back – maintaining a plank-like position.
If you are performing this kneeling, sit tall on your knees.
Again, close the rib cage lock the pelvis in place, and hinge back from the knees. You should be feeling this in your quads.
**Whichever variation you choose, perform 12-15 reps- just one set. Then, rest 45 seconds before moving on.**
Superset 1 x 3 sets
The rest of our squat workout is split up into supersets. For these, complete a full set of each exercise before taking any rest time.
Heels-elevated Goblet Squat:
Grab a couple of plates, a low step block, or a rolled-up yoga mat to elevate your heels 2-4” off the ground. Then, grab a medium to light weight – these are higher rep so this shouldn’t be the heaviest you’ve ever squatted.
Set up so your feet are hip distance apart (or even slightly wider) with toes pointed forward. Hold a single dumbbell (or kettlebell) vertically, with both hands holding the weight right at your sternum.
Engage your core then squat down as if you are sitting back into a chair. Try not to let your tailbone “ducktail” or arch back by keeping your pelvis aligned with a braced core.
If you’re a more advanced lifter, feel free to opt for barbell back squats.
**Perform 12-15 reps, then immediately move on to lowering push-ups.**
Lowering Push-ups:
This exercise focuses on the eccentric motion of the push-up – the part where you lower your body slowly toward the ground. If you need a refresher on push-up form or optional push-up modifications, check out this form blog.
To perform, start in a high plank position (weight in your hands), then, lower your body slowly to the ground – yes, all the way down. You are not doing the “up” part of the push-up.
Take around 3 seconds to lower. Yep, the slower you go, the more challenging this exercise.
**Perform 5 reps then rest for 60 seconds before restarting the superset. To complete the round, perform the superset 3 times.**
Superset 2 x 4 rounds
RFE Split Squat:
You thought I was joking when I said this was a squat workout? HA! I never joke about lower-body workouts. Yep, it’s time for the dreaded split squats. These can be done with your body weight or with a dumbbell in each hand.
Stand with your calves touching an elevated surface (bench/ couch/ bar/ etc) that is about knee height or lower. Then, heel-toe walk 2 steps forward then, place one foot on the elevated surface and keep the other foot planter firmly on the floor – toes pointing forward. Brace your abs and shift 95% of your weight over the front foot.
Keep your back toes pointed, then, bend into the front leg, going as low as you can while maintaining your form with your core engaged.
At the bottom, push through the front heel to straighten up into your starting position.
**Perform 10 reps per side, then immediately move on to DB floor press.**
DB Floor Press:
Okay, time to lay down for a second and give those legs a break!
If you’re at a gym, feel free to make these a bench press by using the same bench you used for the RFEs. If not, lie on the floor with your knees bent and feet flat on the ground. Use a heavy weight for these as we’ll be performing a low amount of reps.
As you press the weights up, be sure you aren’t breaking at the wrist. Instead, keep the knuckles flat, towards the ceiling.
**Perform 6 reps, then rest for 60 seconds before repeating the superset. To complete this round, perform the superset 4 times.**
Superset 3 x 2 rounds
Hooray! You’ve made it to the final superset of our squat workout and no, you haven’t escaped the wrath of lower-body lifts just yet!
Cossack Squat:
Alright, for our final squat exercise, I give you, the cossack squat.
Set up in a very, very, wide stance with your toes pointing out at a diagonal (not 180 degrees, but fairly turned out.)
Brace your core and imagine you’re inside a toaster and don’t want to be burned!
Bend one leg, shifting your weight fully over onto that leg as you squat.
Without dropping your chest forward, flex the toes of the extended leg as you push your hips back, going as low as you can.
Press into the working leg to shift your weight back up to standing and onto the opposite side.
This exercise alternates sides.
**Perform 8 reps per side then immediately move on to the RKC Plank.**
RKC Plank:
Set up in a low plank position with your weight in your forearms. Then, as you perform the plank, squeeze every muscle in your body thinking about a full-body muscle contraction. Imagine pulling the top and bottom of the mat together.
**Hold this contraction for 8 exhales, then rest for 60 seconds before starting the superset over again. To complete this round, complete the superset 3 times.**
Oooof! You should be feeling that already. But congratulations! You made it through our squat workout! Were you able to see how these squat variations targeted different muscle groups within your hamstrings, quads, and thighs? I sure hope so! If not, they *might* make themselves known tomorrow!
Want more workouts like these? Check out these fan favorites: Workout Wednesday: The Bench Workout, The Stair Down: An Adjustable Stair Workout, Workout Wednesday: The Tabata WorkoutW
