Squat, Squat and… Squat!

Intro

Here’s a squat workout with three different squat variations tailored to beginner, intermediate, and advanced lifters:

Safety

Proper squat form and safety measures are essential to prevent injury and maximize performance. Follow these guidelines:

1. Proper Form & Technique

• Feet Position: Shoulder-width apart, toes slightly pointing outward.
• Neutral Spine: Keep your chest up and back straight—avoid rounding or excessive arching.
• Depth: Aim for thighs parallel to the ground or lower, based on mobility.
• Knees Tracking: Knees should follow your toes, not cave inward.
• Engage Core: Brace your core to protect your lower back.

2. Warm-Up & Mobility Work

• Never squat with cold muscles—perform a proper warm-up.
• Incorporate mobility drills if you have stiffness in hips, ankles, or knees.

3. Breathing Technique

• Inhale before descending to create intra-abdominal pressure.
• Exhale as you push up through the movement to maintain stability.

4. Progression & Weight Selection

• Beginners: Start with bodyweight squats before adding resistance.
• Intermediate/Advanced: Increase weight gradually—avoid ego lifting.

If struggling with form, lower the weight and focus on technique.

5. Spotter or Safety Equipment

• Use a spotter for heavy lifts or personal records (PRs).
• If squatting alone, use safety bars or a squat rack to catch the weight if needed.

6. Listen to Your Body

• Discomfort is normal, but sharp pain is not—stop if you experience pain.
• Ensure proper recovery with stretching, hydration, and rest.

7. Environment & Equipment Check

• Wear proper footwear (flat-soled or lifting shoes for stability).
• Ensure weights are secured (use collars on barbells).
• Check for clear space around you before squatting.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Workout Plan

Warm-Up (Before Squat Workout)

Properly warming up will improve mobility, activate muscles, and prevent injuries.

Dynamic Stretching (5-7 min)

• Leg Swings – 10 reps per leg (front-to-back & side-to-side)
• Hip Circles – 10 reps per leg (clockwise & counterclockwise)
• Arm Circles & Shoulder Rolls – 10 reps each

Activation Drills (3-5 min)

• Glute Bridges – 2 sets of 12 reps
• Bodyweight Squats – 2 sets of 10 reps
• Lunges w/ Rotation – 2 sets of 8 reps per side

Light Cardio (Optional – 3-5 min)

• Jump Rope, Rowing, or Light Jogging to increase blood flow.

Beginner: Bodyweight Squat Routine

1. Goblet Squat – 3 sets of 12-15 reps

Hold a dumbbell or kettlebell at chest level for added resistance and posture control.

2. Box Squat – 3 sets of 10 reps

Use a bench or box to sit back onto, which helps with squat depth and form.

3. Wall Sit – 3 sets of 30-45 seconds

Hold a squat position against a wall to build endurance.

Intermediate: Strength & Control Routine

1. Front Squat – 4 sets of 8-12 reps

Barbell or dumbbells in front rack position to improve posture and quad engagement.

2. Bulgarian Split Squat – 3 sets of 10 reps (each leg)

Targets unilateral leg strength and balance.

3. Paused Squat – 3 sets of 8 reps

Hold the bottom position for 2-3 seconds to build strength and control.

Advanced: Strength & Power Routine

1. Back Squat – 5 sets of 5 reps

Use a heavier load to focus on strength progression.

2. Overhead Squat – 4 sets of 8 reps

Requires mobility, stability, and control with a barbell overhead.

3. Jump Squat – 3 sets of 12 reps

Explosive movement to enhance power and athleticism.

Cool-Down (After Squat Workout)

Helps with recovery, reduces soreness, and improves flexibility.

Static Stretching (5-7 min)

• Seated Hamstring Stretch – 30 sec per leg
• Hip Flexor Stretch – 30 sec per side
• Deep Squat Hold – 30 sec
• Quad Stretch – 30 sec per leg

Foam Rolling (Optional – 5 min)

Focus on quads, hamstrings, glutes, and lower back for muscle recovery.

Conclusion

Squats are one of the best exercises for strength and athleticism—but only when done safely! Prioritize form, start light, and progress at your own pace.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.