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Squat Progressions

Difficulty

Basic Squat:​

  • start in a normal standing position 

  • Feet slightly turned out and shoulder width apart and maintaining a neutral spine

  • keep Shoulders back and chest up

  • Hinge at the hips, sticking out your bum 

  • bend at the knees 

  • Push through your heels extending you legs

  • Resume start position 

  • Repeat 

Jump Squat:​

  • start in a normal standing position 

  • Feet slightly turned out and shoulder width apart and maintaining a neutral spine

  • keep Shoulders back and chest up

  • Hinge at the hips, sticking out your bum 

  • bend at the knees 

  • Push through your heels extending you legs

  • Exploding off the ground, whilst extending your body

  • land with slight bend in knee  

  • Resume start position 

  • Repeat 

Difficulty

Difficulty

Jump Tuck Squat:​

  • start in a normal standing position 

  • Feet slightly turned out and shoulder width apart and maintaining a neutral spine

  • keep Shoulders back and chest up

  • Hinge at the hips, sticking out your bum 

  • bend at the knees 

  • Push through your heels extending you legs

  • Exploding off the ground, whilst bring you knees to your chest

  • land with slight bend in knee  

  • Resume start position 

  • Repeat 

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