5-Minute Workout Squat Variations

 

15 MUST DO Squat Variation Lower Body Exercises (STRONG Legs & Glutes)

Video taken from the channel: Criticalbench


 

Squat challenge workout. 100 Squats a day to tone legs and lift butt

Video taken from the channel: Lumowell


 

Quick 5 Minute Squat Workout

Video taken from the channel: gosimpli.ca


 

5 Simple Squat Variations

Video taken from the channel: Steph Gaudreau


 

SQUAT CHALLENGE // 100 Reps

Video taken from the channel: Heather Robertson


 

10 SQUAT VARIATIONS (feat. 5 min LOWER BODY Workout) l 10가지 스쿼트 동작 (feat. 5분 하체 근력운동)

Video taken from the channel: Allblanc TV


 

5 MIN LOWER BODY WORKOUT (NO REST TABATA) // No Equipment & Fat Burning | 5분 하체지방 폭파 타바타 운동

Video taken from the channel: Allblanc TV


5-Minute Workout: Squat Variations 1. Basic Squat. Stand tall with your feet hip-width apart and toes pointed forward. Begin to lower down like you’re 2. Surfer Squat. Start with your legs open wide apart and your arms out like you’re balancing on a surfboard. Keep your 3. Plié Squat.

Standard Squat Plié Squat Jump Squat Deep Squat Pulsing Squat. Stand with your back against a wall and step your feet out about 12 inches from the wall. Bend your knees, dropping into a squat while keeping your. Quick 5 minute Squat Workout.

A great fast leg intensive workout for when you want to tone and strengthen your quads and glutes but you just don’t have the time! Try several of my 5 minute. Tone your booty in just 5 minutes with this squat circuit from ModelFIT. On Anna: Sweaty Betty and Athletic Propulsion Labs (APL) shoes On Sarah: Sweaty Bett.

There’s no greater butt-defining exercise than the squat, but squats also strengthen your thighs, calves, and core. Try these muscle-defining squat variations. 40 Squat Variations You Need to Know Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Charlotte Andersen — Updated on October 2, 2019 Bodyweight. The exercise incorporates the fundamental movements needed to complete the basic squat and will allow you to advance to more difficult lifts or variations.

For this move, hold a kettlebell up to. How to: Get into a low squat position, with a kettlebell in each hand. Curl the weights up until they’re racked on your shoulders.

Then, press through your heels and drive your body up to a. 20-Minute Cardio Butt Workout; 20-Minute Bodyweight Butt Workout ; 5-Minute Workout: Tone Your Butt and Thighs; The Awesome Squat Variation for.

List of related literature:

If you’re performing a unilateral exercise other than a Single-Leg Squat for Lower-Body Workout B, you’ll need to perform 6 to 12 reps per side within each 5-minute superset block.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

You can employ this variation with all of the split squat exercises.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Also keep in mind that there is not a single, perfect form to the squatting movement with a Neutral Deep Squat position, although there is a position that’s most biomechanically efficient for you because it accommodates the uniqueness of your body.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

For optimal intensity, perform this exercise as a “split squat.”

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

The last combination, which you will complete on day five, is slightly different because it puts two compound exercises back to back—one for legs (squats) and one for shoulders (dumbbell shoulder press).

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

Five squat repetitions are done in 5 seconds, and the depth of each repetition should be close to 90° of knee flexion.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

If there is any question about whether you should even do the squat exercise—for example, because of a questionable back, knees, or any other joints—leave it out and do one of the alternatives (leg press or step-up).

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

The number of repetitions for squat exercise did not show significant different for set two and set three between both exercises order.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

The number of repetitions in squatting, on the other hand, usually falls in the range of 2 to 6 (figure 4.2 on page 63).

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

30 comments

Your email address will not be published. Required fields are marked *

  • ive just done doing the 5 min home workout you can do everything morning and after that ive seen this and its just so good and also do this every morning good job allblanc hhehe new subscriber here.!!!

  • Yesterday I did 30 minutes of some 4-5 minutes tabatas from your channel (legs day), doing this workout as the last video. I almost couldn’t do the “jump squats” and today my legs are “feeling funny” ^^. Your workout videos are really cool!! Thanks and keep up ��

  • My legs were shaking like crazy after this workout, had to sit on the floor for some time.
    how is your gym cat so well-behaved, mine hunted my feet half of the time

  • this workout is crazy good. its so short that everyone can fit it into their everyday life schedules and its so exhausting and affective

  • wo, one-legged squats followed by squat JUMPS?! #putinwork
    thanks +Lumowell, i really love this channel! so glad i happened upon it! ����

  • only thing that kept me going near the end was singing with the song, and the only thing I managed to do during that time was put “tuka tuka” on repeat…but it worked

  • Thanks Louis. I just wanted to say how useful the countdown in the corner with the description of the next exercise is. It helped me to follow along almost without pause even the first time I used your videos (today, used three in a row).

  • You have a beautiful, natural body. I click these vids for an instant pick-me-up when I’m killing a few minutes at home. The routine is so quick and easy; you can just do it on the spot. Nice side-line to my regular body-building routines.

  • in that reflection, i thought someone was alive standing there but it was just a poster of someone..lol (because somewhere the poster looks hot too����

  • Aww man I read the comments and got excited that it was gonna be some awesome video but then I watch it and you’re not even squatting. ASS TO GRASS! lol

  • Yes, found theses 5 minute videos, Amazing burn….I love them and going try and do as many as i can in an hour. Then going eat this burger. Love these videos.

  • I did almost every excercise yesterday even being completly out of shape, anyway today my legs hurt but tomorrow I’ll do it again

  • I practice all the exercises regularly. I’ve been exercising for 20 years, but this is indescribable�������� I do fitness, but this is a huge added value to my training plan. �������� Each of your videos fills me with unspeakable energy and happiness. And the feeling after training??? Perfectly delightful������������

  • I can’t feel my legs.
    I thought doing 2 Tabata would be cool,this was second. I had fire to finish this. Now I think,why I had that fire ��

  • What an amazing workout! My legs were burning from ther intensity of it. And i was short of breath by the end. ������ keep up the great work. I’m addicted to your channel

  • Been doing this for a week and a half now and I still feel the burn from the beginning oh my I love it lol. Showing me great improvements though thank you for making awesome workouts ��

  • When I first started a month ago, the first three days hurt like hell but then the fourth day came and it was easier! I did it everyday but now I just do it a few times a week. I love this video!

  • I do this workout a couple times of week along with your plank challenge! Both are super short but i am literally sweating after doing them! Especially if i do both in one evening!!

  • I’ve just attempted this and was pleasantly surprised to have gotten through the whole thing!

    Needless to say, I cannot walk and don’t think I will for a week.

  • Hey guys! Thanks for making these videos! You are helping my husband and me out so much! Being stuck inside during lockdown isn’t easy, and you guys have made it just that little bit simpler!

  • I’m resting my upper body since it’s aching from a previous exercise. So I tried this, yep my lower body’s gonna be out of commission tomorrow, tume to switch to my upper body.

  • lesson learned, dont udnerestimate things if u havent experienced them

    i actually thought that i could smoothly finish the workout like he did but i was wrong. this actually burned my lower body thanks for the workout

  • I’m usually grateful for the quality of your content, however, i believe you’re incorrect in the demonstration of the Sissy Squat. Isn’t the correct way to perform it by keeping hips forward, ensuring full plank position, from neck to knees?
    Thank you

  • okay I nearly died at the second exercise, at the surf squat and after that…when the voice told to not give up I was like bish let me catch my breath first ^^’

  • this is exactly what I needed because every time I want to do squats I back out and this is just perfect for no excuses. just did this twice.

  • I think my fat ass will do 100 squats 100 push ups and cardio a day… No sweets no bread just vegetables fruit and meat but even meat i this will do a few days with out meat in the week hopefully this will get me out of depression and back to feeling better about myself because knows im suicidal badly i know im gonna doe soon but not yet so lets feel better i guess

  • First of your videos I feel like I want to sleep after seconds I don’t want to STOP. That is to say am in love with all your workouts thank you.

  • Great workout thanks for the tips. Hopefu)y other youtubers don t copy your exercises. Best one I ever seen. I love it! And the music is nice comes with the workout rtym