The squat is one of, if not the most functional movement in fitness. Be it lifting something up off of the ground or just squatting for the sake of squatting. Because your gluteus maximus, or your butt, is one of the largest, strongest muscles in your body, you are going to want to work it out the most. Here is a little video we put together showing you some squat variations:
Here are some sample workouts you can do with the squat:
- 100 squats for time
- Hold the bottom position of a squat for 10 mins
- 100 Pushups, 100 Pullups, 100 Situps, 100 Squats For Time
- (5 Pullups, 10 pushups, 15 squats) as many times as possible for 12 mins
- Run 1 mile. Every minute, stop and do 50 squats
- (swim 25 meters underwater, get out and do 50 squats) 5 times For Time
- 4 rounds: 10 handstand pushups, 50 squats, run 200m
- 20 single leg squats (alternating), 30 Pullups, 40 box jumps, 50 pushups For Time
- Do as many squats as you can do in 10 mins. DO NOT rest.
The Squat is a great way to improve your mobility. Along with strengthening your legs, the squat improves mobility in you hips, hamstrings, back and calves. Because we sit so much, hip mobility is incredibly important for our overall health. If you don’t want to have to get a replacement hip when you are older, you should start squating.
- Keep your feet just outside shoulder width
- Point your toes at around a 45° angle outwards
- Have your knees track over your toes in a similar angle
- Keep your chest up
- Weight should always be on the heels
- Force your kneed outwards
- Go down as low as you can
- Come back up to full extension of the hips (full standing position)
Questions? Comments? Concerns? Have a funny Squat Story? Want to see more Caveman College videos? Do you want a Caveman College t-shirt? Drop us a comment below!