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Squat

27 min
 · 
8 exercises
Are you ready for a leg and glute workout like no other? No equipment needed here, just an attitude for leg day. Be sure to read the notes of each exercise before jumping in, then, jump in!
Squats to Side Leg Raises/Lifts
2 sets
12 reps
45 sec rest
Warm-up sets! Aim to spend about 3 seconds per rep, and get low!
1:00 rest
Bodyweight Sumo Squats
2 sets
10 reps
60 sec rest
Warm-up sets! Open up those hips by sinking deep into each squat. 4 secs per rep with a slight pause at the bottom.
1:00 rest
A
Single Leg Bench Bodyweight Squats
3 sets
10 reps
Hit 5 controlled reps per leg and then move straight onto the chair squats!
A
Chair Squats
3 sets
10 reps
60 sec rest
The chair is your squat limit, aim not to take a seat! Only lightly touch the chair before driving back up.
2:00 rest
B
Air Squats
3 sets
6 reps
Circuit time! Complete these explosively before moving on!
B
Duck Walks
3 sets
12 reps
Take six, full-squat-controlled steps per leg before the next exercise.
B
Knee to Jump Squats
3 sets
6 reps
60 sec rest
Get low and then get very high! Full explosion!
1:00 rest
Static Squat Hold
3 sets
30 secs
30 sec rest
The final exercise of the day! Hold this steady and strong for the full 30 seconds per set!
Squat
27 min
 · 
8 exercises
Are you ready for a leg and glute workout like no other? No equipment needed here, just an attitude for leg day. Be sure to read the notes of each exercise before jumping in, then, jump in!
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Squats to Side Leg Raises/Lifts
2 sets
12 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Warm-up sets! Aim to spend about 3 seconds per rep, and get low!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to lower your body until your upper legs are parallel to the floor.
  3. Then drive your hips forward and push through your quads and glutes  to return to a standing position.
  4. Just as you reach the standing position, lift your chosen leg out to the side; it should be straight.
  5. Lower your leg back so that you return to the starting position and repeat for the other side!
Rest
0:00
next up
Bodyweight Sumo Squats
Next
Bodyweight Sumo Squats
2 sets
10 reps
60 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Warm-up sets! Open up those hips by sinking deep into each squat. 4 secs per rep with a slight pause at the bottom.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
    1. Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
    2. Keeping your back straight, lower your body towards the ground by bending your knees.
    3. As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
    4. For a bonus, tense your glutes at the top of the movement.

 

 

 

Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Rest
0:00
next up
Superset A - Single Leg Bench Bodyweight Squats, Chair Squats
Next
Single Leg Bench Bodyweight Squats
A
3 sets
10 reps
Superset A • Set 1 of 3
Rest before next set
Get ready
321GO
Hit 5 controlled reps per leg and then move straight onto the chair squats!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Lower Back
  1. Begin by sitting on a bench or chair and elevate one leg while keeping the other foot, grounded and steady, on the floor.
  2. Place your arms straight out in front of you, and lean slightly forward to transfer your body weight onto your grounded foot.
  3. Using a combination of glute, quadricep, and hamstring strength, lift your body up to standing position.
  4. Stand strong, briefly, before lowering yourself steadily back to the seated position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
  2. Raise your left foot from the floor, extending your leg out in front of you.
  3. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
  4. In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
  5. Continue this downward movement until your right thigh is parallel to the floor.
  6. Hold for a count of one.
  7. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
  8. Repeat.

Beginner – this exercise can be completed by placing your hand on a chair, bench, parallel bar or other support to one next to you. Advanced – this exercise can be completed holding dumbbells down by your side, or a kettlebell to your chest to add resistance.

Chair Squats
A
3 sets
10 reps
60 sec rest
Superset A • Set 1 of 3
Rest before next set
Get ready
321GO
The chair is your squat limit, aim not to take a seat! Only lightly touch the chair before driving back up.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
  2. Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
  3. Touch the chair with your butt then slowly rise back to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Rest
0:00
next up
Circuit B - Air Squats, Duck Walks, Knee to Jump Squats
Next
Air Squats
B
3 sets
6 reps
Circuit B • Set 1 of 3
Rest before next set
Get ready
321GO
Circuit time! Complete these explosively before moving on!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand tall against a wall with your head and back touching the wall.
  2. Position your feet so that they are shoulder-width apart and a few inches away from the wall.
  3. Rest your arms at your sides.
  4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
  5. Return to starting position by straightening your knees and standing tall again.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
  2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
  3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Duck Walks
B
3 sets
12 reps
Circuit B • Set 1 of 3
Rest before next set
Get ready
321GO
Take six, full-squat-controlled steps per leg before the next exercise.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart. Bend your knees and bring yourself down into a squat until your thighs are parallel to the floor.
  2. Keep your chest up, your eyes focused straight ahead, and your core engaged. 
  3. Take mini, duck-like steps forwards and backwards for the designated number of reps.
  4. Quack quack.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Knee to Jump Squats
B
3 sets
6 reps
60 sec rest
Circuit B • Set 1 of 3
Rest before next set
Get ready
321GO
Get low and then get very high! Full explosion!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Begin in a kneeling position on the floor with your back straight.
  2. Lower your glutes towards your heels and then explosively jump to your feet by bringing them forward.
  3. From the standing squatted position, drive through your calves, quadriceps, and glutes to perform one squat jump.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Rest
0:00
next up
Static Squat Hold
Next
Static Squat Hold
3 sets
30 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
The final exercise of the day! Hold this steady and strong for the full 30 seconds per set!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
  2. Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
  3. Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand tall against a wall with your head and back touching the wall.
  2. Position your feet so that they are shoulder-width apart and a few inches away from the wall.
  3. Rest your arms at your sides.
  4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
  5. Return to starting position by straightening your knees and standing tall again.
Workout done!
Exercises done
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