5 years ago

Squat Patterns


The squat is the king of all exercises.

Its definitely a staple and we are going to share a few of our favorite variations with you. These progressions offer different intensity levels and variations, so you can make small tweaks to your workouts and continue making progress.

Give them a try and be sure to post your questions in the member Forum.

Squat Variations

Bodyweight Squat


Isometric Squat w/ Back Step Reach

Isometric Squat w/ Lateral Reach

Isometric Squat w/ Circle Reaches

Bear Hug Squat

Sandbag Front Squat

Kettlebell Goblet Squat

Double KB Front Squat

Shouldered Sandbag Squat

Split Squat/Lunge Variations

Bodyweight Drop Step Lunge


Bodyweight Fwd Step Lunge

Bodyweight Lateral Lunge

Bodyweight Back Angle Lunge

Bodyweight Curtsy Lunge

Split Squat

Front Loaded Split Squat

Drop Lunge

Front Loaded Drop Lunge

Fwd Lunge

Front Loaded Fwd Lunge

Lateral Step Lunge

Front Loaded Lateral Step Lunge

Drop Lunge w/ Sandbag Rotation

Dynamic Rotational Lunge (Max Lunge)

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