Name: Playbook - Izabela Siuda - Squat challenge - beginner
Uploaded: 2023-11-14T10:55:57.345Z
Duration: 15 min
Description: Squat challenge - beginner

This workout will take your squat skills to a whole new level! 

The workout is designed to shape and sculpt your leg and butt. Squat is a great exercise for that.

- Stand with feet shoulder width apart and hands at your sides
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your right hand to the opposite side
- Repeating the sequence on the opposite side

Squat and reach

- Begin with feet wider than hip width apart 
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Wide squat (bodyweight)

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- Sit into a half squat position 
- Step back and across in to a curtsy lunge
- Return to your starting position and repeat to the opposite side

Squat to curtsy lunge

- Stand in a wide toed out stance 
- Lower into a squat

Sumo squat pulses

- Get into the bottom of a squat 
- Externally rotate your knee towards the ground
- Work both directions

Squat into external rotations

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down for time or reps

Squat pulses 2

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

- Stand on one foot with your other leg bent at the knee
- Squat down as low as you can
- Don’t let your knee go past the front of your toes
- Pause at the bottom of the squat and push back up
- Repeat to the other side

Single leg squat

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat
- Repeating the sequence

Prisoner squat

- Stand with your legs very wide and toes pointed out 
- Squat down as far as a possible while pushing knees apart
- Drive back up through your heels

Plie squat

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Squat challenge - beginner

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