@4_twentyone1: Whatever makes you soul happy, do that. 🤙🏾

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Wednesday 14 October 2026 01:52:25 GMT

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I started doing deep squats months ago. It's a great exercise, but eventually it gets easy. Here are a few ways to make it more challenging. The exercises: 1. Duck Walks Walk around while staying in your deep squat. Keep your knees in front to emphasize the ankles, or let them travel out to the sides to make it more hip-dominant. Both versions are fine. 2. Duck Circles Same idea as duck walks, for when you don't have enough room to walk around. 3. Deep Squat Step-Ups Set up two yoga blocks and step up out of your deep squat. Side step-ups work too and shift the emphasis to different leg muscles. 4. Stand-Ups / Sit-Downs From a deep squat, lower one knee after the other to the floor until you're sitting, then reverse the movement back up. Start from either end depending on which version you want. 5. Cossack Typewriters Take a wide stance for a sumo deep squat, then shift your weight from one leg to the other. Officially these are cossack squat transitions, but I think of them as typewriters. 6. Pistol Squat Leg Extensions From a deep squat, extend one foot out after the other. It looks a bit like that Russian dance. Adding weight: Any of these gets harder with load. Hold the weight in front, or go overhead for a much tougher version that demands good shoulder mobility. Start with a dumbbell in front before trying overhead. #DeepSquat, #SquatProgressions, #MobilityTraining, #Calisthenics, #LegDay

I started doing deep squats months ago. It's a great exercise, but eventually it gets easy. Here are a few ways to make it more challenging. The exercises: 1. Duck Walks Walk around while staying in your deep squat. Keep your knees in front to emphasize the ankles, or let them travel out to the sides to make it more hip-dominant. Both versions are fine. 2. Duck Circles Same idea as duck walks, for when you don't have enough room to walk around. 3. Deep Squat Step-Ups Set up two yoga blocks and step up out of your deep squat. Side step-ups work too and shift the emphasis to different leg muscles. 4. Stand-Ups / Sit-Downs From a deep squat, lower one knee after the other to the floor until you're sitting, then reverse the movement back up. Start from either end depending on which version you want. 5. Cossack Typewriters Take a wide stance for a sumo deep squat, then shift your weight from one leg to the other. Officially these are cossack squat transitions, but I think of them as typewriters. 6. Pistol Squat Leg Extensions From a deep squat, extend one foot out after the other. It looks a bit like that Russian dance. Adding weight: Any of these gets harder with load. Hold the weight in front, or go overhead for a much tougher version that demands good shoulder mobility. Start with a dumbbell in front before trying overhead. #DeepSquat, #SquatProgressions, #MobilityTraining, #Calisthenics, #LegDay

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