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Advanced Movements

Squat cont’d

43

M W

25

15

25

With your feet in the standard squat position,

move your hips and upper body approximately

6 inches to the right (or left) so that your weight

is distributed disproportionately over one leg.

Perform a squat as described above, this time

focusing on allowing one leg to bear most of the

weight throughout the squat.

Bulgarian

Squat

Side-to-Side

Squat

Stand about 3 feet in front of a bench. Reach

back and place one foot on the bench. Lower

your body so that your front thigh at least

reaches parallel or until your back knee touches

the ground, and then push back up focusing on

using your front leg to lift your weight.

Stand on a bench with one leg on the bench and one

leg off and to the side of the bench. Bringing your

non-working leg forward as you lower yourself, squat

as low as you can go and then push yourself back up.

This is effectively a pistol squat without the ground

getting in the way of your non-working leg. Work on

raising your non-working leg as you lower into the

squat. Also, you may want to perform this movement

next to a wall so you can use one arm for support.

Stand on one leg with your other leg raised

straight in front of you and as close to hip height

as possible. Place your arms out in front of you

for balance and to help keep your chest up.

Slowly descend to below parallel making sure

to keep your non-working leg’s foot hovering

above the ground throughout the course of the

squat, and the push back up.

Single Leg

Box Squat

Pistol

Squat

Advanced Bodyweight Squat Variations

each

side

each

side

15

each

side

each

side

30 30

each

side

each

side

10

each

side

10

each

side