lower body squat workout celsius

Let’s get those bodies moving! This lower body squat workout is perfect to do at home or when you don’t have access to any equipment. In just 6 simple moves, you will be feeling the burn and working towards becoming your best self during our #SpringBreakCountdown.

This workout targets your Quadriceps, Hamstrings, Glutes, Hip Flexors and Calves.


Before beginning, be sure to warm up for 3-5 minutes and then let’s hit it HARD!

4 Rounds Total

15 Reps Beginners/ 25 Reps Advanced

Rest 10-20 seconds between moves

Rest 1 min (active leg stretches) between rounds

Listen to your body and take breaks and sip water as needed

Keep your chest elevated and think about sitting back and down into each movement

To increase the intensity, add weights or resistance bands below your knee or above your ankle

The Moveslower body squat workout moves

Plie Squat

Sumo Squat

Narrow Squat

Squat Pulse

Jump Squat

Side to Side Squat

Movement Breakdown

Plie Squat– Begin in a wide stance squat with toes pointed out as much as possible. Drop down into a squat and then push back up on to the balls of your heels engaging your calves and glutes. Keep chest up and tall for the entire move.

Sumo Squat– Begin in a wide stance with toes slightly pointed outward. Drop down into a squat until your thighs become parallel to the ground (if possible). Hold for one second at the bottom and squeeze back up to the top and push through the heels of your feet.

Narrow Squat- Begin with feet touching directly underneath you. Sit down and back, keeping your chest elevated and the weight in your heels as opposed to your toes. Hold squat at the bottom for one second and push back up to standing position.

Squat Pulse– Begin with feet shoulder width apart and a slight outward point of the toe. Sit back and down as low as possible and only go half way back up to starting position. Stay in the squat pulse until all repetitions are complete, then come back to the standing position.

Jump Squat– Begin in a wide stance and drop down into a squat. Then explode up into a jump while simultaneously brining your hands up over your head. Land right back into the squat position and continue. If unable to jump, execute move with speed bringing hands over head with each repetition.

Side to Side Squat– Begin in a very wide stance with the weight in your heels. Then begin shifting your weight from right to left. The squatting leg will be bent while the other will be extended out straight to the side. Push back up through your squatting heel on each repetition.

Stay tuned on our social media pages for more inspiration and motivation from our #SpringBreakCountdown

Be sure to comment below and let us know how you liked the workout and what you would like to see next! what are you doing for your #SpringBreakCountdown? Tag us in your pics!

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