#squatvariation

[hourglassworkouts]

LOSE BELLY FAT: Can You Survive this 5 minute Squat Challenge?

Welcome to our latest home workout challenge! Are you ready to take on the ultimate test of lower body strength and endurance? Look no further than our 5-minute squat challenge.

Designed to target your glutes and quads, this workout routine is not for the faint of heart. But don't worry, with the guidance of @Hourglass-Workout  and a trusty timer, you too can survive this intense challenge.

From squat front side kicks to sumo quarter squat alternate tip toes, this workout is packed with variations that will push you to your limits. And the best part? No equipment necessary!

Sculpt your perfect figure at home. And who knows, maybe you'll even build a small waist and a big 🍑 in the process.

But wait, there's more! If you're looking for even more ways to grow your booty, be sure to check out our video on the best exercises to do at home with resistance booty bands.

At Hourglass Workout, we're dedicated to helping everyone build an hourglass body, a small waist, and a big 🍑 - creating a fitter, healthier, and happier, more confident you!

Are you ready to take on the ultimate test of lower body strength and endurance? Look no further than our latest home workout challenge, featuring the infamous 5-minute squat challenge!

All you need is a timer and a willingness to push yourself to the limit. Let's get squatting and crushing those fitness goals in 2023!

Don't wait, let's get squatting and crushing those fitness goals in 2023! 💪🏻 ------------------------------------ Timecodes: 00:00 LOSE BELLY FAT: Can You Survive this 5 minute Squat Challenge? 00:10 Squat Front Side Kick 00:55 Sumo Squat Side Lunge 01:36 Bodyweight Pulse Squat 02:17 Half Squat Side Reach 02:58 Jump Squat 03:39 Sumo Quarter Squat Alternate Tip Toe ------------------------------------

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

Watch my set up. I STEADILY go under the bar. I then STEADILY slide up against the bar, retracting my #scapula until I FEEL the bar CONNECT to the shed that's formed by said scapula. This should also help with pushing the bar off the hooks without much effort. Don't ever squat JUST to remove the bar off the hook. That's wasted energy. Also, for those of you who think the #lowbarsquat mainly hits the #posteriorchain: tell me how the #quads are not being worked here. I'll wait. If you're new to the low bar style let me assure you now that yes, this #squatvariation does hit your quads. Mine are pretty #strong and pretty aculted as well. Yours will be too. Just work them hard, work them often. Here's 230x5x5 at the legendary @apollongym. #mikealexandercpt #unitedinstrength #apollngym #powerbodybuilding #hardgainer #bergencountypersonaltrainer #eastrutherfordpersonaltrainer #onlinehardgainercoach #oneononepersonaltraining #lankylifters #talllifters #fullbodytraining #hardgainernutrition (at Apollon Gym) https://www.instagram.com/p/CJ4FsNtD-GX/?igshid=fetkxflpgtdq

[everythangrosy]

My favorite squat variation during the summer was the Landmine Squat! You can load on weight, and not have to worry about aggravating healing injuries. After having Arlen my pre existing hip injury came back, worse. My love for lifting had to take a back seat, so that I could HEAL myself first. This variation allowed me to go DEEPER into my squat, and build strength. CHECK OUT MY IGTV FOR VIDEO • ¡Mi variación de sentadilla favorita durante el verano fue la Sentadilla de Mina Terrestre! Puede cargar de peso y no tiene que preocuparse por las lesiones agravantes y curativas. Después de tener a Arlen, mi lesión preexistente en la cadera volvió, peor. Mi amor por el levantamiento tenía que tomar un asiento trasero, para que yo pudiera SANAR primero a mí misma. Esta variación me permitió adentrarme en mi posición en cuclillas y construir fuerza. MIREN MI IGTV PARA VIDEO #rosyfitness #bxtrainer #bronxtrainer #bronxtrainers #squats #squatchallenge #squatvariations #squatvariation #squatvariationchallenge #landmineworkout #landminesquat #landmineshoulderpress #landminesquats #personaltrainer #entrenadorpersonal #thick #bootybuilding #bootybuilder #goodmorning #knowledge #trainingknowledge (at Parkchester, Bronx) https://www.instagram.com/p/BrnF4VUgFO6/?igshid=1uw26q6sbdy0w

[confessionsofanangrymetalhead]

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A post shared by The Angry Metalhead (@confessionsofanangrymetalhead)

When specifically improving your performance on the #big3, chose #accesorywork that MIMICS those moves. Specificity. And it doesn't have to be one or two specific exercises either before some shithead tries to tell me what's "best". Fuck that and you. But one of my personal (keyword girls!) favorite #squatvariations is the #gobletsquat. This can improve your performance because the dumbbell alone forces you to stabilize yourself, especially as you descend. Pause at the bottom of the last rep for added #timeundertension so the #quads can grow. Here's 70x5x5. #confessionsofanangrymetalhead #metalhead #metalheadlifters #liftwithhatred #strongandshapelygym #ihateyou #extrememetalfitness #nasmcptfromhell #powerbodybuilding #heavymetalfitness #heavymetalpersonatrainer #dreamsofbodydysmorphia #ihatemyself #yourmothersucksdicksinhell (at Strong And Shapely) https://www.instagram.com/p/CRAxr9oJNGZ/?utm_medium=tumblr

[twoonecode]

TOP 7 BARBELL SQUAT VARIATIONS to include in your home workout routines LINK IN BIO YouTube 》 Chi Senior . . . . . #chisenior #7barbellsquatvariations #homefriendly #frontbarbellsquat #barbellsumosquat #hacksquat #frontboxsquat #kneelingsquat #jeffersonsquat #squatvariations #7squatvariations #squatvariations #differentbarbellsquatvariations #quarantine #instafitness #instaworkout #instagood #fitnessmodel #healthylifestyle #mensphysique #healthywomen #traintogether #youtubechannel (at Youtube) https://www.instagram.com/p/CLYiD3iIjYk/?igshid=az1j949j9q7v

[zenyogiwarrior]

Sharing some of this afternoons training! Yoga & Kungfu #yoga #kungfu #kungfuyoga #zenyoga #chairpose #utkatasana #parivrttautkatasana #cobra #childspose #balasana #yogadudes #frontkick #fitness #healthylifestyle #fitfam #dailytraining #squatvariations #男ヨガ #ヨガ #personaltrainer #onlinefitness (at Choshi, Chiba) https://www.instagram.com/p/CDEP9ctJsKi/?igshid=1cj160eanii4v

[justgetfitnikki]

Struggling with motivation? Join my HOME 🏠 challenge & work out with me live! 💪🏽LIVE SCHEDULE ⬇️ (Link in bio) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today April 17 - legs Sat. April 18 - cardio Sun. April 19 - macro calc workshop Mon. April 20 - legs Wed. April 22 - cardio Fri. April 24 - legs Sat. April 25 - cardio The full workouts will be available to members after. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ SAVE and SHARE this no equipment workout with a friend! . WORKOUT 💦 🔸pike push ups 3x8 per side 🔸bear squats 3x10 🔸crab holds 3x30 sec 🔸lateral lunges 3x10 🔸dead bugs 3x20 . Don’t forget to enter the GIVEAWAY on my last post 💪🏽! . Also, if you want to learn new thangs, follow my friend @katiecrewe I have learned so much from her over the years. She introduced me to pike push ups when she wrote me a program a couple years back. And more recently during one of her live workouts I learned bear squats and crab holds. If you follow the right people you can learn a lot of amazing things 🤗. . . #bodyweightworkout #bearsquat #pikepushup #bodyweighttraining #pushupvariation #homeworkout #hometraining #squatvariations #homeworkouts_4u #strongerwithnikki #justgetfitworkout #homeworkouts_4u #calistenics #calistenic #homeworkout #covıd19workout #equipmentfreeworkout #athomeworkoutvideos #noequipment #homeabworkout

[revivalww-blog]

1 1/2 squats are a good mix up from the traditional squat for us ladies looking to grow our 🍑 1. Squat low ✅ 2. Come up half way ✅ 3. Squat back down ✅ 4. Come all the way up ✅ • •Workout: 4x12🔥🍑 • • #Revival #RevivalWW #squat #squatvariation #bootyworkout #🍑 #workout #fitness #womensworkouts #worldwide #health #womensfitness https://www.instagram.com/p/Bp2vZY8BTad/?utm_source=ig_tumblr_share&igshid=mo3a3pfz0b2u

[tristinrupp]

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A post shared by Tristin Rupp (@tristinrupp)

Day 9 of our 100 squats a day for 30 days challenge! I added the chair this time as an alternate way of doing these to help ensure I was always getting low enough in my squat. I also added putting my arms up above my head for a little shoulder exercise too. #100squatsadaychallenge #100squatsaday #100squatsadayfor30days #100squatsadayfor30dayschallenge #workout #challenge #day9 #chairworkout #armsabovethehead #squatvariation

[mikealexandercpt]

Incredible. In just six weeks my #quads have gained half an inch! This was measured after I just woke up; so my thigh is cold, if you will. This was already to be my last week using #squat and #deadlift variations and growth in my legs was undoubtedly one of the main goals here. More #muscle with mean more #strength. I was hoping to have one last go at the #trapbardeadlift yesterday, however I doubt I need to explain plans have been changed for a bit for all of us. Anyway, I'll be writing an article about the benefits of the #safetybarsquat real soon and I'd love to find out your opinions on it when it's ready. My legs started out here at 24 inches, and here we are six weeks later at 24.5 inches. It can be done, doesn't matter if you're of a squatty build or especially if you're a #talllifter or a #lankylifter like I am. There's absolutely NO EXCUSE. #unitedinstrength #squatvariation #fullbodyworkout #fullbodytraining #fitness #onlinestrengthcoach #beginnersstrengthcoach #intermediatestrengthcoach #bodybuilding #powerbodybuilding #powerlifting #anteriorchain #posteriorchain #nasmcpt #nasmcertified https://www.instagram.com/p/B99UbJ2jR8E/?igshid=k3n8jgqq6jhk

[everythangrosy]

My favorite squat variation during the summer was the Landmine Squat! You can load on weight, and not have to worry about aggravating healing injuries. After having Arlen my pre existing hip injury came back, worse. My love for lifting had to take a back seat, so that I could HEAL myself first. This variation allowed me to go DEEPER into my squat, and build strength. CHECK OUT MY IGTV FOR VIDEO • ¡Mi variación de sentadilla favorita durante el verano fue la Sentadilla de Mina Terrestre! Puede cargar de peso y no tiene que preocuparse por las lesiones agravantes y curativas. Después de tener a Arlen, mi lesión preexistente en la cadera volvió, peor. Mi amor por el levantamiento tenía que tomar un asiento trasero, para que yo pudiera SANAR primero a mí misma. Esta variación me permitió adentrarme en mi posición en cuclillas y construir fuerza. MIREN MI IGTV PARA VIDEO #rosyfitness #bxtrainer #bronxtrainer #bronxtrainers #squats #squatchallenge #squatvariations #squatvariation #squatvariationchallenge #landmineworkout #landminesquat #landmineshoulderpress #landminesquats #personaltrainer #entrenadorpersonal #thick #bootybuilding #bootybuilder #goodmorning #knowledge #trainingknowledge (at Parkchester, Bronx) https://www.instagram.com/p/BrnF4VUgFO6/?utm_source=ig_tumblr_share&igshid=urvpd6ei3ms0

[thehollywooreview-blog]

#squats #squatvariation 4 sets of 5 then a final set failure. #fitness #muscle #legs (at LA Fitness)

[jednorthyogaoutfit]

Symmetry ain’t easy . . Having a bit of a rest day today. I like working on shapes on rest day, but they often turn out harder than I expect them too like this one. I’m just giving up on the symmetry today 😂 . 👉Follow @jednorthyogaoutfit 💖@yogdini . . . #yogini #yogagirl #yogaphotography #yogapic #yogavideo #movementculture #yogavid #yogaphotography #yogaphoto #yogapic #yogatransitions #yogapractice #movement #yogaskills #yogadrills #yogatransition #seatedpose #yogashapes #yogashape #creativeyoga #creativemovement #yogavideo #yogavid #yogapic #yogapicture #pistolsquats #pistolsquatchallenge #squat #squatvariations #squatvariation #pistolsquat #squats #squatchallenge #jednorthyogaoutfit (at USA) https://www.instagram.com/p/CPRB_8bMUY3/?utm_medium=tumblr

[ijunaidahmad-blog]

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A post shared by Junaid Ahmad (@ijunaidahmad)

Landmine squats. Amazing squat variation for people who are having any low back issues. @mahajawed1 is doing an amazing job here with proper form, gripping the floor with her feet (not lifting her toe or heel). #jd008 #personaltraining #landminesquats #squatvariations #squats #core #frontsquat #goodform #mondaymotivation #mondayworkout #fitclient #oldestclient #gettinglean #karachi #islamabad #pakistan #fitlife #fitness #healthylifestyle #stronggirl

[revivalww-blog]

Up the ante on your classic squat with these pulse squats. Gives the glutes a little extra burn, perfect for the ladies out there 🙋🏼‍♀️ • • • • • #revival #workout #transformation #workoutmotivation #motivation #resistancebandsworkout #balance #trainhard #trainsmart #athlete #growth #getbetter #goals #shoulder #lat #fitness #workoutroutine #exercises #fitness #trainer #lifestyle #glutes #squat #squatvariation #fitness https://www.instagram.com/p/BmyfGoghL2n/?utm_source=ig_tumblr_share&igshid=14xog2ogm4bsm

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

Always picks exercises that meet your goals or help you to further hit your goals. If your goal is to get better at the #squat, pick exercises that MIMIC it as much as possible. One of my favorite #squatvariations is the #gobletsquat. Some benefits of the Goblet Squat include extra core work, as you're expected to #braceyourcore, just like you would with the barbell variation itself. Using dumbbells, regardless of what #reprange you utilize, forces your body to stabilize itself. Think holding up a heavy dumbbell in front of your chest is easy the first few times around? Also, with extra stability comes extra tension, as dumbbell exercises are more known as muscle builders than barbells. Position yourself the way you would in a barbell squat with your feet shoulder width apart, #scapula retracted and your head NEUTRAL. Pause at the bottom of your last rep for a good two or more seconds for extra #timeundertension. The added eccentricity WILL increase the size of those #quads! Here's 70x5x5. I'm available for #oneononepersonaltraining at the ICONIC @strongandshapely. I'm also available for #onlinepersonaltraining via Zoom and Skype as well as #athomepersonaltraining. Message me now and let's get you in the best shape of your life today! Mike #mikealexandercpt #unitedinstrength #strongandshapelygym #eastrutherford #eastrutherfordpersonaltrainer #northernnj #northjersey #northjerseypersonaltrainer #bergencountypersonaltrainer #bergencounty #bergencountymoms #passaiccountynj #cliftonnj #hardgainercoach (at Strong And Shapely) https://www.instagram.com/p/CQ_zlmmDAL7/?utm_medium=tumblr