Super squat pyramid workout
Squats are a key exercise in the battle of the butt! The humble squat works every muscle in your lower body and a great many upper body muscles too. In terms of workout economy and effectiveness, the squat is hard to beat!
This workout progresses from hard to easy in terms of exercise skill and technique but gets harder in terms of intensity.
The super squat pyramid should take no more than 30 minutes to complete but by the end you should be in no doubt as to which muscles you have been using!
Perform a 3 set pyramid of the following exercise increasing the weights set by set. Ideally, your last weight on the first exercise should be your first weight on the second exercise and so on… (See example below)
- Overhead barbell squats (e.g. 15 reps 20 kg, 12 reps 25kg, 10 reps 30kg)
- Front Squats (e.g. 15 reps 30kg, 12 reps 35 kg, 10 reps 40kg)
- Back squats (e.g. 15 reps 40kg, 12 reps 45kg, 10 reps 50kg)
- Tabata body weight squats
Overhead squats – take a wider than shoulder width grip on a barbell and hold the weight over your head. With your feet slightly wider than shoulder-width apart, squat down until your thighs are parallel to the floor and then stand back up. This exercise requires good balance, flexibility and core strength so don’t worry if you find it hard at first. If necessary, use a broomstick or a body bar until you feel comfortable.
Front squats – using a shoulder with grip, rest and hold a barbell across the front of your shoulders. Push your elbows forwards to stop the bar rolling down your front. Perform your squats in the usual fashion buy pushing your hips back and then bending your knees.
Back squats – rest and hold the barbell across the back of your shoulders. Remember to keep your chest up and your back tightly arched throughout.
Tabata bodyweight squats – 8-10 sets of bodyweight squats performing 20 seconds of work interspersed with 10 seconds recovery.
