Squat Swing

Target Muscles:

Quads, Hamstrings, Glutes (Butt), shoulders, back

How To:

  • Stand with feet shoulder width apart, feet pointed forward, weight on heels, abs pulled in, good posture
  • Hold one weight or medicine ball in both hands (let hang straight down between your legs
  • )

  • Lower yourself down and back by bending your knees. Stick your butt out and keep a straight back
  • Lower yourself down until your upper thigh is parallel to the ground (almost as if you are about to sit on a chair)
  • As you return to the start position by straightening your legs and lower your arms, simultaneously swing the weight straight up over your head keeping your arms straight
  • At the top, squeeze your butt cheeks together like you are picking up a $100 bill
  • Lower the weight down in a controlled fashion as you lower yourself into another squat

Leave Squat Swing for Strength Training