October 08, 2021 By BridgeAthletic

Squatober 2021 | BridgeAthletic



Are you participating in Squatober? Here are a few squat variations to add to a workout this month. 

Variation 1: Bodyweight Squat 


Cue 1: Stand. Feet at hip width. Chest up, back flat.

Cue 2: Sink hips, butt back, thighs parallel to floor. Extend arms in front of body. Hold.

Cue 3: Drive through heels to start position.


Variation 2: Split Squat

Cue 1: Standing, feet in lunge position. Back flat and chest up. Front knee over front ankle.

Cue 2: Sink hips. Front knee over front ankle. Back knee toward floor. Chest up and back flat.

Cue 3: Drive through front foot, lifting body. Chest up, back flat. Reset and repeat.


Variation 3:Lateral Squat

Cue 1: Stand, wide stance. Back flat, chest up, arms extended in front of body.

Cue 2: Transition weight to one side. Sink hips, butt back. Knee over ankle. Toes should remain straight ahead

Cue 3: Drive through heel, return to starting position. Repeat movement for opposite leg.

Cue 4: Return to starting position. Repeat, alternating legs for prescribed reps.


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About the Author


At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals.

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