Squats might be my most favorite and most despised exercise ever… well other than lunges! I can work my core all day but squats are a serious killer for me. Then again I’ve got to love them because they’re the back to basics movement that makes the legs and butt look seriously strong.

As I told you guys in my previous hinge exercise post these exercises are going to be a slow roll out to allow you time to practice them, find your favorites and input them into the BL workout outline the way that feels right for you. So if you haven’t already grab the outline, head to the six basic movement patterns post and read up on all the movement patterns and how to structure your workout! I hope these articles give you the tools to create a workout that makes you feel strong and motivated to live a healthy and happy life!

Squat Exercises

Goblet Squat

Stand with your feet hip width apart. Keeping your chest up, shoulders back and core tight bend you knees and lower your body into a squat position, stand straight back up. If you can complete this move correctly without any weight continue on to the goblet squat. Pick up a dumbbell and hold it vertically {by the bell part} grasp it with both hands and hug it in towards your chest, with your chest up shoulders back and core tight complete the squat movement and then stand straight back up.

BL Goblet Squat

Bl Gob Squat

Rear Foot Elevated Split Squat

Start facing away from a bench, box, etc. with dumbbells in each hand. Reach one leg back behind you to the bench and rest the top of your foot on the bench. This should require you to adjust your front foot so you are balanced. With your chest up, shoulders back and core tight descend down controlled until your back knee almost touches the floor. Push through your front foot and drive back up to starting position. Continue for desired amount of reps.

BL Split Squat

Split Squat

Single leg squat

This squat is definitely the most advanced version of the 3. I would recommend completing this after you feel very comfortable with the above 2 moves. The weight is used to counterbalance yourself, and is actually a modification to a strict pistol squat which you could complete once this seems easy.

To perform the single leg squat shown below stand on a bench feet hip width apart with 5-10 lb weight plate hugged in at your chest. Extend one leg out in front of you and extend the weight plate in front of your chest at arms length. Descend your body slow and controlled down into a squat keeping your chest up and knee from going over your toes. Push through your foot and back up until you are standing, regain your balance and complete as many reps as desired.

blissfully lively squat

single leg squat BL

As you can tell above I didn’t add in weight or reps because these exercises and the workout outline are supposed to be tailored to you. This is going to take some trial and error but it is important to figure out what works best for your body. I use a different weight with all of these exercises adjusting to what feels comfortable for me given the amount of reps.

If I was doing goblet squats sets of 5 I would use a higher weight say 55 lbs but if I was doing sets of 8 I would chose something around the 45lb range. How much you can hold and how strong your arms are is also going to determine the weight. Your legs might be very strong, but your arms much weaker, which means you could be holding less weight which might not seem as challenging on your legs but definitely working your arms, chest, back to keep yourself upright and in proper form.

As always if any of this feels confusing, you try the exercises but are confused on form, or you just want to talk through it more don’t hesitate to shoot me an email I always love to help! blissfullylively@gmail.com