(bodyweight or weighted)
Set Up:Hold a dumbbell or kettlebell in front of your chest or just place your arms straight out in front of you, parallel to the ground. Shift your weight into one foot, and extend your other leg in front with your foot flexed.
Action: Keeping your extended leg straight, bend your standing leg and push your hips back and down to lower, aiming to make your thigh parallel to the ground. Press through your heel to return to standing and repeat.
Perform 3-4 sets of 8 reps per leg.
Tip: Do you struggle with this advanced move?
Here’s how to practice: Place a bench or box behind you. Sit on it (gently, not using your full bodyweight) when you squat down. Push off of it to raise back up.
Set Up: Grab a weight plate and stand holding it straight out in front of you with arms straight, feet placed shoulder-width apart.
Action: Keeping your arms extended, bend your knees to lower down until your thighs are parallel to the ground. Press through your heels to return to standing.
Perform 3 sets of 8-10 reps.
Tip: Avoid letting your shoulders come up as you squat. Keep your shoulder blades back and down.
For 5 more squat variations check out the March/April issue of STRONG Fitness Magazine.
Written by Amanda Kotel, B.Sc Exercise Science, CPT | Photography by Paul Buceta
Model Tiffani Lee Chase | Hair & Makeup by Monica Kalra