Sumo Squat
Execution
1. Take a very wide stance and flare the feet, placing the arms in the mummy position
across the upper body. Most people will gravitate toward a 45-degree flare but some
prefer a straighter foot angle, depending on their hip anatomy.
2. Squat by sitting back, keeping the trunk upright and knees forced outward throughout the
movement.
3. Descend until the thighs are parallel to the ground. Rise to a standing position.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus
intermedius)
Secondary: Gluteus maximus, gluteus medius, gluteus minimus, hamstrings (biceps
femoris, semitendinosus, semimembranosus), adductor magnus, adductor longus,
adductor brevis, erector spinae (spinalis, longissimus, iliocostalis), deep-hip external
rotators
Exercise Notes
The sumo squat is an excellent exercise because it teaches you to squat using more than just
the quadriceps. In this case, the hip adductors and abductors come into play more because of
the biomechanics of the exercise. Keep the chest up and get a nice stretch in the hip extensors
at the bottom of the movement.
Wall Squat Isohold
Execution
1. Lean your back against a wall with your feet in front of you, hands on the hips.
2. Lower the body until the hips reach a 90-degree angle and the thighs are parallel to the
ground. The knees are at a 90-degree angle with the shins perpendicular to the ground
and the feet flat on the ground.
3. Hold for the desired amount of time: 30 seconds for beginners up to 120 seconds for
advanced.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus
intermedius)
Secondary: Gluteus maximus, hamstrings (biceps femoris, semitendinosus,
semimembranosus)
Exercise Notes
The wall squat isohold serves as a fundamental quadriceps endurance exercise. You can
perform it anywhere you find a wall. Keep perfect posture throughout the duration of the set
by keeping the chest up and sitting tall. Add variety to this exercise by changing the hip angle
during the set. For example, start at a more difficult hip angle that places your hips lower than
your knees, then move to a thigh-parallel position as the set gets challenging, and finally
moving to a hips-higher-than-knees position.
Full Squad
Execution
1. Stand with a narrow stance and feet flared. Most people find a 30-degree foot flare most
comfortable, but this depends on individual hip anatomy. Place the hands in a mummy
position, crossed in front of the body.
2. Initiate the movement by simultaneously breaking at the knees and hips and dropping
straight down. Keep the weight on the whole foot, keep the chest up, and force the knees
out of the bottom of the movement so that the knees track over the middle of the feet.
3. Descend as deeply as possible while keeping a flat lower back. Rise to a standing
position.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus
intermedius)
Secondary: Gluteus maximus, gluteus medius, gluteus minimus, hamstrings (biceps
femoris, semitendinosus, semimembranosus), erector spinae (spinalis, longissimus,
iliocostalis)
Exercise Notes
The full squat is a seemingly simple exercise but it actually requires considerable ankle
dorsiflexion flexibility, hip flexion flexibility, and thoracic extension flexibility. This means
that your knees have to be able to travel forward pretty far at the bottom of the movement
without rising onto the toes, the hips need to be able to sink low with no rounding of the low
back or tucking of the pelvis, and the upper back needs to stay tight to prevent upper-back
rounding
Single-Leg Box Squat
Execution
1. Stand in front of a sturdy box, bench, chair, step, or stool, with the hands in front of the
body.
2. Standing on one leg, sit back and down onto the surface, keeping the chest up and the
spine rigid. The knee tracks over the midfoot as you push through the heel.
3. Lift the arms for counterbalance. Pause on the box for a moment, then rise to return to
starting position, making sure to squeeze the glutes.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus
intermedius), gluteus maximus
Secondary: Hamstrings (biceps femoris, semitendinosus, semimembranosus), adductor
magnus, adductor longus, adductor brevis, gluteus medius, gluteus minimus, deep-hip
external rotators
Exercise Notes
The single-leg box squat is an effective single-leg movement that allows you to adjust for the single-leg box squat is an effective single-leg movement that allows you to adjust for
difficulty by simply changing the height of the box. Beginners need to master the double-leg
version before moving on to the single-leg version. Once proficiency in the double-leg pattern
is reached, begin performing the single-leg version with a high box to allow you to learn
proper technique. Don’t let your knee cave in or out. Raising the arms during the movement
serves as an effective countermovement, shifting the burden away from the knees and onto the
hips.
Skater Squat
Execution
1. Stand on one foot and place the hands in front of the body.
2. Sit back and down, breaking at the hips and knees while leaning forward at the trunk.
3. Descend until the knee of the nonworking leg approaches or touches the ground. Stand up
to return to starting position. Perform all the repetitions with the weaker leg first and then
switch and repeat with the stronger leg.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus
intermedius), gluteus maximus
Secondary: Hamstrings (biceps femoris, semitendinosus, semimembranosus), adductor
magnus, adductor longus, adductor brevis, gluteus medius, gluteus minimus, deep-hip
external rotators
Exercise Notes
The skater squat is a phenomenal lower-body exercise that works the thighs and hips
thoroughly. Flex the shoulders to provide counterbalance and lower yourself all the way until
the back knee touches or skims the ground. You can place a pillow or towel on the ground so
the knee doesn’t smash into the floor.
Pistol Squat
Execution
1. Stand on one leg.
2. Sink down by breaking at the hips and knees simultaneously. Raise the arms, flex the hip
of the nonworking leg, keep the chest up, and push through the heel.
3. Descend until the desired depth is reached and then return to standing position.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus
intermedius), gluteus maximus
Secondary: Hamstrings (biceps femoris, semitendinosus, semimembranosus), adductor
magnus, adductor longus, adductor brevis, gluteus medius, gluteus minimus, deep-hip
external rotators
Exercise Notes
The pistol squat is likely the most challenging bodyweight exercise for the lower body. It
The pistol squat is likely the most challenging bodyweight exercise for the lower body. It
requires insane levels of hip and lumbopelvic stability, glute and quad strength for the
working leg, hip flexor strength and flexibility in the nonworking leg, balance, and
coordination. Many people sink all the way down on this movement until the butt touches the
back of the calves. This is fine, but if you find that you round your back too much during this
movement and your pelvis tucks too drastically, stop short and reverse the motion as soon as
your hip flexibility runs out. Stay upright and keep the chest up. If you can’t go all the way to
the floor without rounding, it’s okay to stop short and reverse the motion as soon as your hip
flexibility runs out.
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