squat

Goblet squat.

1) Feet shoulder width apart.

2) Secure the dumbbell by keeping it close to your chest with elbows tucked in.

3) Take a breath and brace your midline before you initiate the squat.

4) Sit in your heels as you descent.

5) Go down until your hip crease is below parallel or to where you feel comfortable.

6) Press out of the bottom by driving through your whole foot. Be careful that your heels do not come up off the ground.

7) Exhale at the top position.

8) Repeat for each rep.

BARBELL BACK Squat

Breaking down the movement:

1) Feet should be shoulder width apart.

2) Before the squat begins, you must secure the barbell by pulling your shoulders back and holding the bar tight.

3) Take a big breath, fill the abdominal cavity with air and brace your midline before you squat.

4) Sit back in your heels as you descent with the barbell.

5) Go down until the crease of your hip is below parallel, or to a range that you feel comfortable in.

6) When pressing out of the bottom position, be sure to press through your whole foot (be careful not to let your heel come up off the ground).

7) Exhale and release your breath when you get back to the top position.

8) Repeat this process for each rep.

BARBELL front Squat

Breaking down the movement:

1) Feet should be shoulder width apart.

2) Barbell should sit across your shoulders and close to the neck.

3) Take a big breath, fill the abdominal cavity with air and brace your midline before you squat.

4) Sit back in your heels as you descent with the barbell.

5) Keep arms forward and parallel to the ground throughout the entire movement.

6) Go down until the crease of your hip is below parallel, or to a range that you feel comfortable in.

7) When pressing out of the bottom position, be sure to press through your whole foot (be careful not to let your heel come up off the ground).

8) Exhale and release your breath when you get back to the top position. 9) Repeat this process for each rep.

BARBELL front Squat

Breaking down the movement:

1) Feet should be shoulder width apart.

2) Barbell should sit across your shoulders and close to the neck.

3) Take a big breath, fill the abdominal cavity with air and brace your midline before you squat.

4) Sit back in your heels as you descent with the barbell.

5) Keep arms forward and parallel to the ground throughout the entire movement.

6) Go down until the crease of your hip is below parallel, or to a range that you feel comfortable in.

7) When pressing out of the bottom position, be sure to press through your whole foot (be careful not to let your heel come up off the ground).

8) Exhale and release your breath when you get back to the top position. 9) Repeat this process for each rep.

Pause Back Squat

Breaking down the movement:

1) Feet should be shoulder width apart.

2) Before the squat begins, you must secure the barbell by pulling your shoulders back and holding the bar tight.

3) Take a big breath, fill the abdominal cavity with air and brace your midline before you squat.

4) Sit back in your heels as you descent with the barbell.

5) Go down until the crease of your hip is below parallel, or to a range that you feel comfortable in.

6) Pause in the bottom position for 1-3 seconds.

7) When pressing out of the bottom, be sure to push through your whole foot (be careful not to let your heel come up off the ground).

8) Exhale and release your breath when you get back to the top position.

9) Repeat this process for each rep.

box squat

1) Keep your feet approximately shoulder width apart.

2) Secure the barbell by pulling your shoulders back and stabilising.

3) Breath in and brace your core as you descent.

4) Squat down until you reach the box and stay tight in that position. It's important to keep your core tight by holding your breath while you're on the box.

5) Once you've been on the box for 1-2 seconds, drive up by pressing through your whole foot and exhale at the top.

6) Repeat for each rep.

negative back squats

1) Stand with your feet shoulder width apart.

2) Secure the barbell by pulling your shoulders back and holding the bar tight.

3) Take a big breath and brace your midline before you squat.

4) Sit back in your heels as you slowly descent, taking 4-5 seconds to get to the bottom.

5) Go down until your hip crease is below parallel or to a range comfortable for you.

6) When coming up, be sure to press through your whole foot and exhale as you get to the top position.

7) Repeat the process for each rep.

2 position back squat

1) Stand with your feet shoulder width apart.

2) Secure the barbell by pulling your shoulders back and holding the bar tight.

3) Take a big breath and brace your midline before you squat.

4) Sit back in your heels as you descent.

5) Go down until your hip crease is below parallel or to a range comfortable for you and pause in the bottom for 1-2 seconds.

6) When coming up, be sure to press through your whole foot and pause again for 1-2 seconds in a position slightly above parallel.

7) Exhale as you get to the top position. 8) Repeat the process for each rep.

one and one quarter back squats

1) Stand with your feet shoulder width apart.

2) Secure the barbell by pulling your shoulders back and holding the bar tight.

3) Take a big breath and brace your midline before you squat.

4) Sit back in your heels as you slowly descent.

5) Go down until your hip crease is below parallel or to a range comfortable for you; come up slightly then go back down before coming up to full extension.

6) When coming up, be sure to press through your whole foot and stay tight when bouncing out from the bottom position.

7) Exhale as you get to the top position.

8) Repeat the process for each rep.

sumo box squats

1) Stand with your feet wider than hip width apart and pointed slightly outwards.

2) Secure the barbell by pulling your shoulders back and holding the bar tight.

3) Take a big breath and brace your midline before you squat.

4) Sit back in your heels as you slowly descent.

5) Go down until you reach the box and stay tight.

6) Make sure your knees stay in line with your toes as you're actively sitting on the box.

7) While remaining tight, drive up to the top position exhaling as you extend.

8) Repeat the process for each rep.