This full-body workout is all about training your body to do one of the most fundamental movements: Squats. Being able to stand up from a sitting position, especially when weighed down by your kids, is kind of important. But squats aren’t just about leg strength so I’m going to show you three different ways to do squats so you can really maximize all the benefits.
For Set A, you’ll start with learning how to engage your core while doing a squat by doing the Unilateral Wall Sit. This will challenge your legs and your core while teaching you to keep your spine in proper alignment. You’ll rest your legs by performing Primal Press Toe Taps. This exercise will work your shoulders and core so you’re improving your core endurance.
You’ll do three sets of these two exercises then move on to Set B.
In Set B, you’re going to learn how to do a Single Leg Squat which will challenge all the stabilizer muscles in your feet, calves, hips and core. Then you’ll practice good ol’ Squats immediately after with no rest to improve your leg strength and endurance. Then you’ll get to rest your legs while working your upper body and core with either Bird Dogs or Bear Crawls (if you’ve mastered Bird Dogs).
Be aware: If you haven’t done Single Leg Squats before, they can be a serious balance challenge and you may notice more soreness than normal, especially around your calves. Stretch and foam roll as needed and make sure to give this workout another try in a day or two. The more you practice these exercises, the easier they will become and the more benefits you’ll get – like a reduced risk of rolling your ankles!
You’ll do three sets of Set B and then you’re done!
This whole workout takes around 25 minutes which makes it super easy to get into your day. You could even split up the sets and do them whenever you get the chance!
Not only will you be improving your core and leg strength and endurance, this workout will help you improve your running, hiking, biking, or any other activity you enjoy!
The Squat Balance Workout:
Set A
- Unilateral Wall Sit – 3 sets x 10-20 reps per leg
- Primal Press Toe Taps – 3 sets x 10-20 reps per leg
Set B
- Single-Leg Squat – 3 sets x 5 reps per leg
- Weighted Squat – 3 sets x 10-15 reps
- Bird Dogs/ Bear Crawls – 3 sets x 10 reps per side
The Exercises:
Unilateral Wall Sit
- Stand with your back against a wall with your feet together, set 1-2 feet away from the wall.
- Lean back on the wall and lower down into a seated position.
- Press your low back, shoulders and back of your head into the wall and your heels into the ground.
- Lift one leg off the ground and hold.
- Relax and repeat with the opposite leg.
- Don’t let your low back, shoulders, or head lose contact with the wall.
Primal Press Toe Taps
- Start on your hands and knees, chin tucked, neck long, core engaged
- Press through your hands and lift your knees a few inches off the floor
- Hold here for a basic Primal Press
- Without letting your shoulders, core, or hips wobble, extend and raise one leg off the mat, engaging your glute as you press your foot toward the wall behind you
- Return to start and repeat on the other leg
Single Leg Squat
- Begin standing in front of a chair, bench, stool, etc.
- Lift one leg off the ground and hinge at your hips and knees to lower yourself into a squatting position, just until your butt touches the chair
- Without releasing onto the chair, engage through your hip and leg, press through your heel and foot to return to standing
- Repeat for desired number of reps on that leg, then switch sides
- Only squat as low as you can control – don’t let your knee collapse inward and maintain your balance
Squats
- Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly out or straight forward.
- Holding one dumbbell in each hand, cross your arms and rest the dumbbells on your shoulders.
- Engage your core by drawing up through your pelvic floor, and pulling your belly button to your spine while pulling your ribs down toward your hips.
- Inhale and sit your hips back as though a chair were behind you.
- Keep your weight over your heels and mid-foot, lifting up through your arches.
- Your knees should track over your feet but should not extend past your toes.
- Keep your core engaged and your spine long and straight, chest up, gaze looking forward.
- Sit back as far as you can control.
- Exhale and drive through your heels to return to stand.
Bear Crawls
- Start on your hands and knees, chin tucked, neck long, core engaged
- Lift your knees up off the floor then begin crawling forward, moving opposite arms and legs
- As you crawl, focus on keeping your shoulders, core, and hips steady just as you would in Bird Dog – they should not wobble and only your arms and legs should move
- If you struggle with this, practice Bird Dog first
Did you try this workout? How did it go? Comment below!
Disclaimer: Before starting any workout program, get clearance from your doctor and use common sense to reduce and avoid injury. The information shared by Jess Roe Fitness and StudyInFitness.com is for educational purposes only. By performing any fitness exercises, you are performing them at your own risk. Jess Roe Health & Fitness and StudyInFitness.com will not be responsible or liable for any injury or harm you sustain as a result of any program, online videos, or information shared on our website. Use of any of the information shared on our site does not constitute the creation of a client contract. This includes emails, videos and text. Thanks for your understanding. View my full Disclaimer here.