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Use This Home Workout To Improve Your Back Squat

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If you’re used to spending your legs workouts in the squat rack then you’ll have had a new dimension of frustration added to your experience of the COVID-19 lockdown. However, you don’t need access to a squat rack or heavy weight plates to improve your squat. You just need to get creative with your home workouts.

This session from PT Tom Cherry will help you do just that. “These four simple exercises are great for mobility, movement, strength and coordination, which will help improve your squatting control,” says Cherry.

The workout is also great for your running technique and joint stabilisation, and all you need to do it is a water bottle, a tea towel and a smooth floor.

Home Workout To Improve Your Squat

This workout should be done as two supersets. This means you do four rounds, alternating ten reps of 1A and ten of 1B, then move on to four rounds of 2A and 2B.

1A Sliding lunge

Sets 4 Reps 10

“This is similar to a reverse lunge but rather than a step, you slide on the slider or tea towel,” says Cherry. “Make sure your front knee does not go ahead of your toes and keep as much weight on the front leg as possible – the rear leg is for stability. Keep the tempo smooth – four seconds to lower, hold for two seconds, then three seconds to go back up.”

1B Sliding hamstring curl

Sets 4 Reps 10

“Hip thrusts with a twist,” says Cherry. “Lie on your back, place both feet on the tea towel, then raise your hips and tense your core. Extend your legs away from you, pushing away through your heels, then bring them back in, keeping your hips raised throughout. Try to keep the tempo as controlled as possible.”

2A Sliding curtsy squat

“This movement will test your co-ordination and balance,” says Cherry. “Place one foot on the tea towel, and move it back behind and across your body, all while squatting. Make sure your front knee does not go ahead of your toes. The rear leg is for balance – do not place your knee on the floor. If you find it tricky to keep your balance, spread your arms wide like a tightrope walker.”

2B Single-leg glute bridge

Sets 4 Reps 10 each leg

“Finish off with this hamstring and glute burn,” says Cherry. Lie on your back with your knees bent, one foot flat on the floor and one raised. “Push through your heel to raise your hips, squeezing your glutes throughout the movement. For the tempo, take one second to raise, hold for three seconds, and lower for four seconds.”


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Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.