Squat Patterns

Intro

Exercises

Front Squat

  1. Feet hip – shoulder width apart, toes slightly out
  2. Bar across shoulders, chest up
  3. Lead the movement with your hips
  4. Maintain your knees inline with feet

Squat Thruster

  1. Feet hip – shoulder width apart, toes slightly out
  2. Bar across shoulders, chest up
  3. Lead the movement with your hips
  4. Maintain your knees inline with feet
  5. Press bar overhead at the top
  6. Make sure elbows bisect your ears

KB Goblet Squat

  1. Feet hip – shoulder width apart, toes slightly out
  2. KB under chin, chest up
  3. Lead the movement with your hips
  4. Maintain your knees inline with feet

Squat Jumps

  1. Feet hip – shoulder width apart, toes slightly out
  2. Use your arms to lead the movement
  3. Lower into a quarter – half squat
  4. Maintain your knees inline with feet
  5. Explode back up

Rotational Squat with KB

  1. Feet together to start, externally rotate at your hip
  2. KB under chin, chest up
  3. Lead the movement with your hips
  4. Maintain your knees inline with feet
  5. Lower to a comfortable height

Split Squat

  1. Split Stance, front knee over front foot, back knee under hip
  2. Lower until your knee kisses the ground
  3. Chest up, torso engaged
  4. Bar on upper back, look forward

Split Squat Jump

  1. Split Stance, front knee over front foot, back knee under hip
  2. Lower a quarter – half of the way down
  3. Chest up, torso engaged
  4. Explode up, driving your arms at the same time

KB Lateral Squat

  1. Wide Stance, toes forward
  2. Trail leg stays straight, lead leg drives back, maintaining knee angles over feet
  3. Chest up, torso engaged
  4. KB in hand of the trail leg

Pistol Squat with Plate

  1. Single leg, trail leg forward
  2. Push plate away as you lower
  3. Lead the movement with your hips
  4. Maintain your knees inline with feet

Squat Get Ups

  1. Start kneeling and get up one leg at a time
  2. Athletic Position
  3. Chest and arms up
  4. Maintain your knees inline with feet

Squat – Landmine Lateral Position

  1. Feet hip – shoulder width apart, toes slightly out
  2. Bar across body at opposite shoulder
  3. Lead the movement with your hips
  4. Maintain your knees inline with feet

Single Leg Squat to Bench

  1. Single leg, trail leg forward
  2. Push weight away as you lower
  3. Lead the movement with your hips
  4. Maintain your knees inline with feet
  5. Kiss bench and come up

Stability Ball Squats

  1. Feet hip – shoulder width apart, toes slightly out
  2. Bar across shoulders, chest up
  3. Lead the movement with your hips
  4. Maintain your knees inline with feet
  5. Stability ball on your back

Kettlebell Rear Foot Elevated (RFE) Squat

  1. Split Stance, front knee over front foot, back knee under hip
  2. Lower a quarter – half of the way down (the goal is to be able to kiss the ground)
  3. Chest up, torso engaged
  4. Kettlebell at chest level

TRX Squat to Row

  1. Feet hip – shoulder width apart, toes slightly out
  2. Bar across shoulders, chest up
  3. Lead the movement with your hips
  4. Maintain your knees inline with feet
  5. Pull yourself up with TRX
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