Mastering a solid squat is a game-changer for strength, stability, and overall fitness, which is why I’m excited to share our latest workout: All Out Squats and Standing Abs. In this no-impact squat workout, you'll work through 8 variations of squats, plus 6 standing ab exercises, all designed to sculpt the glutes, quads, hamstrings and abs, as well as build strength, refine technique, and increase your core stability. Squats are not only foundational for lower-body strength and definition, but also for protecting your joints and enhancing balance--helping to keep you injury-free, move freely, and live an awesome and active life!
7 Benefits of a Squat
Squats are a powerhouse exercise that build strength, flexibility, and function, all of which support an active, resilient lifestyle. They are one of the most effective functional exercises, providing these benefits:
Strengthens Lower Body Muscles: Squats target the glutes, quads, hamstrings, and calves, building essential lower-body strength for daily activities and athletic performance.
Engages Core Muscles: Maintaining balance and posture during squats activates core muscles, which improves stability and protects the spine.
Enhances Mobility and Flexibility: The movement encourages hip, knee, and ankle flexibility, reducing stiffness and promoting a fuller range of motion over time.
Burns Calories and Supports Weight Loss: Squats engage multiple muscle groups, which increases calorie burn and can boost metabolism, even after the workout.
Improves Posture: Strong legs and core from squats contribute to better overall posture, counteracting the effects of sitting or desk work.
Strengthens Bones and Joints: The resistance and weight-bearing nature of squats strengthen the bones and joints, reducing the risk of osteoporosis and joint injuries.
Supports Athletic Performance: Squats enhance power, speed, and balance, making them beneficial for many sports and active pursuits.
Boosts Circulation and Reduces Lower Body Stiffness: Regular squatting can improve blood flow to the lower body, preventing stiffness and enhancing recovery post-workout.
Equipment for At Home Squat Workout
Moderate to Heavy Dumbbells (I used 15' and 20lb for squats and 12lbs for abs)
Booty Band
Chair
Workout Instructions
Your 45-Minute At Home Squat Workout Instructions are:
5 Minute Warm Up
6 Circuits
3 Exercises/Circuit: 40 seconds work/20 seconds rest
2 Rounds Per Circuit
After completing 2 rounds, rest 1 minute in between circuits
Cool Down/Stretch: additional 12 minute glute and hip mobility
1. Goblet Sumo Squat with Booty Band
Targets: Glutes, Hamstrings, Quads, Abductors, Core, Calves
How to Do a Goblet Squat with Booty Band
Choose a Weight and hold a dumbbell or kettlebell with both hands in front of your chest, elbows pointing down. This position is called the “goblet hold."
Place a resistance band just above your knees. The band should be snug but not so tight that it restricts your movement.
Stand with your feet wider than hip-width apart, toes pointing slightly outward.
Engage your core by drawing your belly button toward your spine.
Slightly squeeze your glutes to help stabilize your hips and avoid arching your lower back.
Keeping your chest up and elbows tucked in toward your body, start lowering into a squat by bending at your hips and knees.
Against the resistance of the band, actively push your knees outward to engage your glutes and maintain alignment over your toes.
Squat down until your thighs are at least parallel to the ground or go deeper if flexibility allows. Make sure your back remains straight, and avoid leaning forward.
Press through your heels to stand back up, squeezing your glutes as you return to the starting position.
Maintain an upright posture, keeping the weight close to your chest and resisting the inward pull of the band by keeping your knees out.
2. Heal-Raised Goblet Squat with Booty Band
Targets: Glutes (Gluteus Maximus, Medius and Minimus) Hamstrings, Quads, Core and Lower Back, Calves
How to Do a Heal-Raised Goblet Squat with Booty Band
Place a resistance band around both legs just above your knees. Ensure the band is snug, but not so tight that it restricts movement.
Use a 2 dumbbells to raise your heels about 1-2 inches off the floor. This elevation shifts the focus onto your quads and allows for greater depth in the squat.
Grasp a dumbbell with both hands at chest height, holding it close to your chest. Keep your elbows pointing down, not flaring out to the sides.
Stand with your feet wider than hip-width distance apart. Your toes can point forward or slightly outward, depending on what feels natural and stable for you.
Brace your core by pulling your navel toward your spine. Keep your chest up and shoulders back to avoid rounding your upper body
Lightly press outward against the band to activate the glutes and maintain knee alignment.
Inhale as you lower yourself by bending at the hips and knees, pushing your hips back slightly.
Keep your knees tracking over your toes and avoid letting them collapse inward. Maintain tension on the band to keep the knees stable.
Lower until your thighs are parallel to the floor or until you feel a good stretch in the glutes and hamstrings.
Exhale as you push through your heels and the balls of your feet to return to standing. Squeeze your glutes at the top without hyperextending your hips.
3. Front Squat
Targets: Glutes, Quads, Hamstrings, Core, Upper Back, Shoulders
How to Do a Front Squat
Hold two dumbbells in front of your shoulders.
Stand with feet about shoulder-width apart, toes pointed slightly outward.
Engage your core muscles to protect your lower back and maintain a neutral spine.
Push your hips back slightly and bend your knees to lower yourself down into a squat.
Keep your elbows lifted and torso upright to prevent the weight from tipping forward.
Lower until your thighs are parallel to the ground (or as low as you can while maintaining good form).Make sure your knees track over your toes without caving inward.
Drive through your heels to extend your knees and return to the starting position.
Keep your chest up, core engaged, and elbows lifted throughout the movement.
4. Back Squat
Targets: Glutes, quads, hamstrings, calves, core, lower back, inner thighs
How to Do a Back Squat
Hold one dumbbell and carefully position it behind your head so it rests on the upper traps (muscles at the back of your shoulders and neck).
Stand with feet shoulder-width apart, toes slightly turned out.
Engage your core muscles to stabilize your spine.
Keep your chest up and shoulders back, and keep a neutral spine throughout the exercise.
Push your hips back and bend your knees as you lower down into a squat. Keep your weight centered on your heels and midfoot.
Aim to bring your thighs parallel to the floor (or as low as your flexibility allows) while keeping your torso upright.
Keep your knees in line with your toes to avoid inward or outward movement.
Drive through your heels to extend your knees and hips, rising back to the starting position.
Squeeze your glutes at the top of the movement, keeping the core engaged.
5. Split Squat
Targets: Quads, glutes, hamstrings, calves, core, inner thighs
How to Do a Split Squat
Stand with your feet hip-width apart, then take a step back with your left foot.
Keep your torso upright with a slight forward lean, core engaged.
Your back (left) foot should be on its toes (heel lifted) with enough distance that you feel balanced and stable. 80 percent of your weight is in your right foot and 20 percent is in your left foot.
Lower your body by bending both knees until your back knee is close to the floor, aiming for about a 90-degree angle in both knees.
Keep your front knee aligned over your ankle (or slightly behind), not extending past your toes.
Avoid leaning forward; maintain an upright torso and stable core throughout.
Press through your front heel to push yourself back up to the starting position, engaging your glutes and quads.
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