Hey everyone!! We are halfway through our squat challenge and I hope you all having been working hard on getting your lower body right. So the remainder of the month let’s all continue pushing ourselves to the limit and reaching our daily squat goals! Today I’m going to show 3 more of my favorite squats exercises that you can use in your workout regiment this month.
The goal is to get in 100 squats a day. You can use your body weight, resistance bands, medicine ball, dumbbells, barbell, and/or kettlebells to perform any variations of squat. Feel free to do all 100 squats at one time or split them up in sets of desired repetitions. You can perform a variety of different squats daily or stick to one form of squat. Good luck!!
Start with your feet shoulder width apart while having your arms outstretched in front of you.
Squat down so your thighs are parallel to the floor.
While squatting down make sure you keep your arms straight stretched out in front of you.
Return to starting position and repeat until desired repetitions.
*You can perform this exercise with just body weight. If you want to make it more challenging you can hold a dumbbell or weight plate in your hand.*
Bulgarian Dumbbell Split Squat
Stand straight two to three feet in front of the bench. Feet should be shoulder width apart and toes pointed forward.
Extend your left leg back, placing the top of your foot on the bench while keeping your right foot firmly planted on the floor.
Make sure you back is flat and squat down until your right thigh is parallel to the floor.
Press up through your heel, shifting your hips forward and squeezing your glutes to return to standing.
Stay one the same leg for desired reps and then switch legs.
Repeat until desired repetitions.
*ADVANCED: Use dumbbells or a barbell instead of body weight.*
Prisoner Siff Squat
- Stand with your feet shoulder width apart.
- Rise up on your tip toes and then squat down while keeping your legs parallel.
- Return to your starting position and repeat until desired repetitions.
1. It’s very important that you’re stretching before and after you exercise.
2. FORM! FORM! FORM! Get the form right before going for speed or reps.
3. Always keep the knees in line with the toes! Your knees should NEVER be in front of your toes!
4. When you are doing these different types of squats make sure your using just your body weight.
*If you are more advanced in your weight training then feel free to use light weight once or twice a week. But I would not recommend using weight very often for the amount of squats you will be doing on a everyday basis. I want to make sure you are keeping your body safe from injury.*
Since we are halfway through the challenge continue to push yourself. Remember the goal is to get our legs stronger and our glutes tight. So don’t be afraid to increase the intensity level and perform more challenging squat variations. You can do it!!
You can leave any questions or comments by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at firstname.lastname@example.org. Have a great week!!