No workout routine is complete without the infamous Leg Day, and no Leg Day is complete without the almighty Squat: a compound movement that engages muscles throughout your legs, as well as your core and lower back.
For our full Squat guide check out check out Club Xo Fitness.
Below are five different ways to perform the Squat, a classic movement and essential component of any effective training program.
Goal: Learn and understand the movement; warm up and cool down; stretch
Workload: Try up to five sets of 10 to 20 reps per set, resting one minute or less between sets.
Goal: Build cardiovascular strength, condition lower body muscles
Workload: Aim for maximum reps possible in 20 to 40 seconds, then rest for twice as long. Repeat five times.
Goal: Develop explosive power
Workload: Aim for 5 to 10 reps at a tempo of 1-2-X-0. Rest 2 minutes between sets. Repeat 5 times.
Goal: Build lean mass, develop muscular endurance
Workload: Aim for up to five sets of 8 to 15 reps. Rest one minute between sets.
Goal: Develop next-level strength, size, and power
Workload: Aim for up to five sets of 5 to 10 reps. Rest 2-3 minutes between sets.