Caveman College Presents: The Squat

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!

About The Author


Max is a passionate pursuer of integrative health. He has been drafted by a professional baseball team, worked in publishing scientific laboratories and spoken to groups of students on health and well-being. He is currently a biology major and philosophy minor at Denison University. Max spends his time reading, weightlifting, traveling and learning. Email Max at

5 Responses

  1. Phalakone Mysay
    Phalakone Mysay July 26, 2012 at 9:02 pm | | Reply

    Hey Max,

    Agree on this post, squat is probably one of the most functional exercise but also crucial to build muscle in addition on the deadlift and bench press too.

    Doing squat help you improve on strength and also for different exercises.

    Man congrats for following the paleo diet so young, I just recently started and I have regrets for not having discovered this lifestyle before.

  2. Peter Mitchell
    Peter Mitchell August 12, 2012 at 1:07 pm | | Reply

    This is a great new blog and I am totally on board with what you are doing. I would like to offer some advice though, it would make viewing the video easier if you would not flip the frame a bunch while showing a movement.. All in all though dope blog.

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