Strength-Building Squat Workout
Recommended Frequency:
Every week on Monday, Thursday
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Barbell Back Squat
Perform barbell back squats to build overall leg strength and power.
Note the weight used, number of sets and reps completed, and how you felt during the exercise.
Perform a proper warm-up to prepare your body for heavy lifting.
Perform Barbell Back Squats
Complete 3-5 sets of 5-10 repetitions, focusing on proper form and controlled movements.
Choose a weight that allows you to perform 5-10 reps with proper form.
Goblet Squat
Perform goblet squats to strengthen legs and improve knee stability.
Reflect on how your knees felt during the exercise and note any improvements in strength or stability.
Choose a dumbbell or kettlebell that allows you to perform 10-20 reps with good form.
Perform Goblet Squats
Complete 3-4 sets of 10-20 repetitions, focusing on keeping your chest up and sitting back into the squat.
Single Leg Squat
Practice single leg squats to improve balance, coordination, and unilateral leg strength.
Note any differences between legs and areas where you felt challenged.
Ensure you have a clear space and something nearby to hold onto for balance if needed.
Perform Single Leg Squats
Alternate legs, performing 2-3 sets of 5-10 repetitions per leg. Focus on control and balance.
- 💪Increased Leg StrengthBarbell back squats are excellent for building overall leg strength and power.
- 💪Hormone ReleaseHeavy squats can trigger the release of growth hormone and testosterone, benefiting overall body composition.
- 💪Improved Knee StabilityGoblet squats are excellent for strengthening the muscles around the knees, improving overall stability.
- 💪Core EngagementThe goblet position encourages core engagement, benefiting overall torso strength.
- 💪Improved BalanceSingle leg squats significantly improve balance and proprioception.
- 💪Unilateral StrengthThis exercise helps identify and correct strength imbalances between legs.
What do I need to start this routine?