Squat Series

Squats are a foundational Series that builds lower-body strength while offering endless fusion possibilities. Squats pair well with Upper Body, Cardio, or any Standing Series—and can serve as transitional moves to or from the floor.

Most squat patterns live in the Sagittal Plane, but frontal and transverse variations add functional depth and visual variety. Include at least one squat in a 30-minute class, and two or more in longer formats.

💡 Framework Tip: Don’t just change the stance—use different planes and prop variations to shift the stimulus and refresh your programming.

Squat Exercises

  • Parallel Squat or Chair Pose

    Parallel Squat or Chair Pose

    Feet are parallel under hips; Toes point forward. Without a barre, hips hinge slightly. With a barre, spine is stacked over hips in a straight line.

  • Squats - Sumo Squat

    Sumo Squats

    Feet are wider than hip width; Legs are slightly externally rotated; Toes point to corners.

  • Second Position (Wide Squat) or Goddess Pose

    Wide Squat or Goddess Pose

    A wide squat with hips externally rotated. Hands at heart or goal post arms.

  • Second Position Plié

    Second Position Plié

  • Second Position Plié or Wide Squat with Stretch

    Second Position Plié with a Stretch

    Wide Squat with a static stretch or movement, i.e. “Trace the Clock”

  • Revolved Squat

    Revolved Squat

    Open Twist or Revolved Twist. Keep knees aligned over ankles and facing forward as you rotate.

  • Squats - Prayer Twist or Revolved Squat

    Prayer Twist

    Elbow outside thigh. Rotate from thoracic spine. Neck can be straight or revolved to look up.

  • Squats to The front - fall front

    Fall Front

  • Squat Series Staggered Squats

    Staggered Squats

    Feet are parallel; One foot is slightly in front of the other.

  • Squats - Hack or Single Leg Squat

    Hack or Single Leg Squat

  • Shiva Squats or Transverse Squats

    Shiva Squats

    Transverse squat; Single Leg squat where knee taps the back of calf of the opposite leg, crossing midline, while squatting.

  • Squats - Single Leg Squat - Eagle Pose

    Eagle Pose

    Eagle is a single legged squat with the ankle cross over the knee, or the leg wrapped around the calf.

  • Squats - Standing Figure 4

    Standing Figure 4

    The ankle of one leg crosses the knee of the opposite leg; Sit back into a squat. Variation: Revolved Figure 4.

  • Squats - Standing Figure 4 Variation Hip Hinge

    Figure 4 with Hip Hinge

    Palms press together. Inner forearms come to calf.

  • Squats - Standing Figure 4 Variation - Hands to floor

    Figure 4 Variation (Hands to floor)

    Advanced Yogi Option: One Legged Crow Pose

Squat Series Choreo

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Standing Core Series
Next

First Position Series