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  • meghancallaway - MeghanCallawayFitness @meghancallaway 3 days ago
  • This week, I am sharing 6 squatting variations that are not barbell back or front squats.
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#4) Single Leg Spanish Squats
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This variation is pretty badass and is extremely advanced. Bodyweight exercises can be VERY challenging 🔥🔥🔥
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This knee dominant single leg squatting variation is extremely advanced. This exercise is very quad dominant, and also helps develop balance. Start out performing the bilateral variation before you attempt the single leg variation.
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Key Points:
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Fasten a band around a secure bar and place it just underneath your knee. Use enough tension so you can sit back, but not so much that it is pulling your tibia and fibula anteriorly
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Have a tripod foot base. Keep your weight on the mid to back of your front foot, and keep all of your toes in contact with the floor, especially your big and baby toes. Pretend you are screwing or suctioning your foot to the floor
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Keep your shin in a vertical position. This will really hone in on the quads. This is why you are using the band
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Unlike regular squats, most of the movement should be coming from the knee, not a combination of the knee and hips
.
When you lock out, press up and backwards (versus vertically)
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Keep your non-working leg close to the midline of your body. This will help you keep your hips and torso square. You can either adopt more of a pistol style (like in this video) or more of a skater squat style (knee bent and behind your body
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Do not allow your knee to fall inside or outside of your foot
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If you aren’t ready for this advanced variation, here are some bilateral negative Spanish squats
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#spanishsquats #spanishsquat #pistolsquats #pistolsquat #singlelegsquat #onelegsquat #squatsfordayz #squats #thesquatchallenge #quadsworkout #quadsfordays #quadsonfire #quadzilla #bodyweightexercises #bodyweightworkout #kneedominant This week, I am sharing 6 squatting variations that are not barbell back or front squats. . #4) Single Leg Spanish Squats . This variation is pretty badass and is extremely advanced. Bodyweight exercises can be VERY challenging 🔥🔥🔥 . This knee dominant single leg squatting variation is extremely advanced. This exercise is very quad dominant, and also helps develop balance. Start out performing the bilateral variation before you attempt the single leg variation. . Key Points: . Fasten a band around a secure bar and place it just underneath your knee. Use enough tension so you can sit back, but not so much that it is pulling your tibia and fibula anteriorly . Have a tripod foot base. Keep your weight on the mid to back of your front foot, and keep all of your toes in contact with the floor, especially your big and baby toes. Pretend you are screwing or suctioning your foot to the floor . Keep your shin in a vertical position. This will really hone in on the quads. This is why you are using the band . Unlike regular squats, most of the movement should be coming from the knee, not a combination of the knee and hips . When you lock out, press up and backwards (versus vertically) . Keep your non-working leg close to the midline of your body. This will help you keep your hips and torso square. You can either adopt more of a pistol style (like in this video) or more of a skater squat style (knee bent and behind your body . Do not allow your knee to fall inside or outside of your foot . If you aren’t ready for this advanced variation, here are some bilateral negative Spanish squats . #spanishsquats #spanishsquat #pistolsquats #pistolsquat #singlelegsquat #onelegsquat #squatsfordayz #squats #thesquatchallenge #quadsworkout #quadsfordays #quadsonfire #quadzilla #bodyweightexercises #bodyweightworkout #kneedominant
  • This week, I am sharing 6 squatting variations that are not barbell back or front squats. . #4) Single Leg Spanish Squats . This variation is pretty badass and is extremely advanced. Bodyweight exercises can be VERY challenging 🔥🔥🔥 . This knee dominant single leg squatting variation is extremely advanced. This exercise is very quad dominant, and also helps develop balance. Start out performing the bilateral variation before you attempt the single leg variation. . Key Points: . Fasten a band around a secure bar and place it just underneath your knee. Use enough tension so you can sit back, but not so much that it is pulling your tibia and fibula anteriorly . Have a tripod foot base. Keep your weight on the mid to back of your front foot, and keep all of your toes in contact with the floor, especially your big and baby toes. Pretend you are screwing or suctioning your foot to the floor . Keep your shin in a vertical position. This will really hone in on the quads. This is why you are using the band . Unlike regular squats, most of the movement should be coming from the knee, not a combination of the knee and hips . When you lock out, press up and backwards (versus vertically) . Keep your non-working leg close to the midline of your body. This will help you keep your hips and torso square. You can either adopt more of a pistol style (like in this video) or more of a skater squat style (knee bent and behind your body . Do not allow your knee to fall inside or outside of your foot . If you aren’t ready for this advanced variation, here are some bilateral negative Spanish squats . #spanishsquats #spanishsquat #pistolsquats #pistolsquat #singlelegsquat #onelegsquat #squatsfordayz #squats #thesquatchallenge #quadsworkout #quadsfordays #quadsonfire #quadzilla #bodyweightexercises #bodyweightworkout #kneedominant
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