A Simple Warm-up to Help You Squat Lower
Do you have trouble squatting low enough? Would you like to squat Deeper? Don't squats feel quite good, like you can't find your “groove” with the movement? Then try this quick and easy warm-up. Because there are so many elaborate and time-consuming warm-up exercises to help you squat lower, you might be tempted to think […]

how to squat lowerDo you have trouble squatting low enough?

Would you like to squat Deeper?

Don't squats feel quite good, like you can't find your “groove” with the movement?

Then try this quick and easy warm-up.

Because there are so many elaborate and time-consuming warm-up exercises to help you squat lower, you might be tempted to think that the warm-up pictured above is too simple to work. For years this has been my warm-up for trainees who find it difficult to squat low enough or want to squat progressively deeper.

Don't ignore it before you try it.

Squat-Lower warm-up summary:

  • Hold onto something for support, like a power rack or an incline weight bench (a suspension trainer works great, too), so you can focus entirely on the movement.
  • Get into a squatting position and start by crouching as low as possible. Hold the lower position for a few seconds. Squat down, repeat 10 to 15 times.
  • Try to go deeper into each rep or each other rep. Hold the lower position for a few seconds with each repetition.
  • Repeat for another 1-2 sets of 10-15 reps until the desired squat depth is achieved.
  • If you still have trouble squatting as low as you want after 3 sets of 10-15 reps explained above, perform one set of sectional squats with a light dumbbell for 10-15 reps. Again, go as low as you can and hold the low position for a few seconds. Try to go lower with each rep or each other repetition.
  • Continue your regular squat training now that you are fully warmed up.

This is possibly the easiest and fastest warm-up for squats you've ever done.

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Plyometric exercises, like box jumps and squat burpees, are a one-way ticket to feeling like an all-around badass because not only will they help you build strength, but explosiveness ( or power ), speed, and agility, too. Those last three perks don’t come from strength training alone, so it’s key to round out your fitness routine with jump training ( another name for plyo ).

All plyo movements require your groupes de muscles to stretch and contract at a rapid pace, which helps them become more explosive. So, unsurprisingly, they’re considered a intensity workout. The benefit of firing up your groupes de muscles this way, though : It spikes your heart rate ( oh hey, cardio ) and burns *all* the calories.

Before you jump into plyo training, you want to feel solid when it comes to stability, balance, and core strength. But aside from that, the beauty of it is that you can scale plyo to your sport level and that it is totally beginner-friendly. Can’t jump up onto a three-foot-tall box ? Start small ! The most important thing is that your movements are quick; they don’t have to be BIG. As you feel more durable and powerful, amp it up !

I like to incorporate two or three plyometric exercises into the beginning of my workouts after my warm-up. Since they demand so much of your bod, you don’t want to go into them already fatigued from a bunch of other moves. Want your entire workout to have plyometric vibes ? You can do that, too. Just be ready to feel the burn in ways you’ve never felt it before.

Start standing facing a plyo box ( about two-feet away from it ). Rise up onto balls of feet and swing straight arms over head, then bend knees and push hips back into a hinge place and swing arms back behind body to gain momentum to explode up off floor and jump up onto the box. Land in a squat place, with knees bent, feet flat, and hands in front of chest. Then stand up straight and step back down to starting place. That’s one rep.

Start in a plank position, then jump feet forward outside of hands. Drop butt below knees, lift torso up, and raise hands to chest level. Reverse the movement to return to start. That’s one rep.

Start standing with feet under hips next to a plyo box, bent forward to place both hands flat on the top of it. Press through hands, brace core, and kick feet up and back towards glutes to hop body over to opposite side of box. Reverse the movement to return to start. That’s one rep.

Start standing with hands at sides. Hop up into the air. Upon landing, squat down, press hands into floor, and kick feet up into air higher than shoulder height. Let feet land directly under body, then hop back up. That’s one rep.

Start standing with feet under hips to the right of a plyo box. Rise up onto balls of feet and lift arms overhead, then with momentum, push hips back into a hinge place and swing arms back. Use this oomph to press through feet while swinging arms forward to explode up off floor. In mid-air, rotate entire body 90 degrees to the left and land in a slight squat place with hands in front of chest on top of the box, knees bent and feet flat. Stand up straight, then step back down to starting place. That’s one rep.

Start in a plank position with shoulders stacked over wrists and core engaged. Drive right knee toward chest, then return to plank and quickly repeat with the left. Keep alternating sides as quickly as possible. That’s one rep.

Start standing on right foot at far right end of mat or workout space with left leg bent, left foot lifted and crossed behind right leg, left arm bent and crossed in front of body, right arm behind back, and torso tilted slightly forward. Take a big hop to left switching arms and legs to mirror move on opposite side. Jump back to start. That’s one rep.

tera start, stand with feet together and hands at sides. Then, lift arms out and overhead while jumping feet out past shoulders. Without pausing, quickly reverse the movement to return to start. That’s one rep.

Start standing with feet just outside of shoulders holding one dumbbell with both hands in front of body, arms extended straight toward floor. Lift right foot up off mat and behind body while bending at elbows to swing weight over left shoulder. Quickly hop from left foot to right while straightening arms and drawing dumbbell diagonally across chest toward right hip, torso and gaze follow weight. That’s one rep. ( Make sure to switch your starting foot for the deuxième round. )

Get into a plank place, with shoulders stacked on top of wrists. Keeping core engaged, tap right shoulder with left hand while jumping both feet out wide to sides. Return to start, then repeat on the opposite side. That’s one rep.

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