Target Muscles
Adductors (inner thigh), quadriceps, hamstrings and glutes.
Proper Execution
Go as deep as you can without lifting the supporting leg’ heel. Try holding knee pointing towards toes.
Exercise Progression (total repetitions)
- Difficulty Level 1:
Day 1: 30/ Day2:35/ Day3:40/ Day4:Rest/ Day5:45/ Day6:50/ Day7:55/ Day8:Rest/ Day9:60/ Day10:65/ Day11:70/ Day12:Rest/ Day13:75/ Day14:80/ Day15:85/ Day16:Rest/ Day17:90/ Day18:95/ Day19:100/ Day20:Rest/ Day21:105/ Day22:110/ Day23:115/ Day24:Rest/ Day25:120/ Day26:125/ Day27:130/ Day28: Rest/ Day29: 140/ Day30: 150
- Difficulty Level 2:
Day 1: 50/ Day2:55/ Day3:60/ Day4:Rest/ Day5:70/ Day6:75/ Day7:80/ Day8:Rest/ Day9:100/ Day10:105/ Day11:110/ Day12:Rest/ Day13:130/ Day14:135/ Day15:140/ Day16:Rest/ Day17:150/ Day18:155/ Day19:160/ Day20:Rest/ Day21:180/ Day22:185/ Day23:190/ Day24:Rest/ Day25:220/ Day26:225/ Day27:230/ Day28: Rest/ Day29: 240/ Day30: 250
- Difficulty Level 3:
Day 1: 70/ Day2:75/ Day3:80/ Day4:Rest/ Day5:100/ Day6:105/ Day7:110/ Day8:Rest/ Day9:130/ Day10:135/ Day11:140/ Day12:Rest/ Day13:160/ Day14:165/ Day15:170/ Day16:Rest/ Day17:180/ Day18:185/ Day19:190/ Day20:Rest/ Day21:210/ Day22:215/ Day23:220/ Day24:Rest/ Day25:250/ Day26:255/ Day27:260/ Day28: Rest/ Day29: 290/ Day30: 300
Exercise Regressions
Squat down up to 1/3 of the range of motion.