Be a badass with a good ass !

• Start in a standing position, feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.
• Brace your abs, push your hips back and bend your knees, lowering the body into a squat. Pause at the bottom, then push back up to the starting position.

• Stand with your legs shoulder-width apart. Sit back into a squat, keeping your weight in your heels, and clasp your fists together in front of your chest.
• Lift your left leg straight behind you, keeping your hips square. Return to the squat position and repeat on the other side. That's one rep.

• Stand with feet hip-width apart, hands clasped at your chest, arms bent. Squat until thighs are parallel to the floor.
• Staying in the squat, jump out, landing with feet wide. The lower you are, the more challenging this move will be. Jump back to starting position. That's one rep.

• Start in a squat, feet shoulder-width apart, hands clasped in front of you.
• Lean forward while maintaining the squat position and place your hands on the floor.
• Jump back into a plank position.
• Jump legs back into squat position, then explosively power off the floor to jump as high you can, arms extended straight overhead. Land back in a squat. That's one rep.

• Stand with feet hip-width apart, toes turned out, arms by sides. Lower into a squat until butt is parallel to the floor and extend arms slightly behind you.
• Jump straight up, bending knees in front of hips and swinging arms forward to tap tops of thighs with elbows. Land in a squat. That's one rep.

• Stand with feet wider than shoulder-width apart and toes slightly turned out. Place a kettlebell between both the hands at chest level.
• Push hips back and squat down, keeping chest up and knees out. Then stand back up to starting position. That's one rep.

• Stand with feet wider than hip-width apart, knees and toes turned out slightly. Lower into a deep squat, pushing hips back and reaching fingertips to the floor, keeping spine naturally straight, chest lifted, and eyes focused ahead.
• Push back to standing position, then extend arms straight overhead, keeping them close to your ears as you raise up on your tiptoes. Return to start. That's one rep.

• Stand with feet hip-width apart and place hands on head, elbows pointing out. Lower into a squat until thighs are parallel to floor.
• Lower right knee to the floor.
• Lower left knee to the floor.
• Step right foot forward, knee bent at a 90-degree angle. Step left foot forward to return to starting squat position. That's one rep.

• Place hands on head, elbows pointing out. Stand with your feet shoulder-width apart and descend into a squat position.
• Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee. Return to start, and repeat on the other side. That's one rep.

• Stand with feet shoulder-width apart, hands clasped in front of chest, and descend into a squat position.
• Explosively push upward, jumping as high as you can. Make sure to drive through heels and not toes. Upon landing, immediately squat down. That's one rep.

• Start in standing position, hands clasped in front of chest, feet together.
• Lower into a squat until thighs are parallel to floor. Hold, then return to start. That's one rep.

• Stand upright with feet shoulder-width apart. Place heel of left foot on the floor slightly in front of you, toes up.
• Raise left leg in front of body as you push hips backwards and bend into a squat on the standing leg. If necessary, extend arms in front of you to assist with balance. Lower hips as low as possible, keeping front leg lifted. Push back to start. That's one rep.

• Stand with feet hip-width apart and elbows bent, hands clasped in front of chest. Lower into a squat, thighs parallel to floor.
• Step right foot back and to the left, and squat an inch lower. Return to starting position. Repeat on the opposite side. That's one rep.

• Stagger your stance, with front foot 2-4 feet in front of rear foot. Stay on the toes of rear foot.
• Lower hips until front thigh is at least parallel to the floor. Push through the front leg's heel, and drive the hips and knees upwards, to return to the starting position. That's one rep.

• Stand with feet hip-width apart and arms by sides. Squat, clasping hands in front of chest, elbows bent by sides.
• Staying in the squat, extend left leg out to the side and tap toe to floor. Return to starting position, then repeat on the opposite side. That's one rep.

• Stand with feet wider than shoulder-width apart and toes slightly turned out. Clasp hands in front of chest.
• Explosively push off feet, bringing them together as you jump into the air, arms extended at an angle behind you. Land back in the squat position. That's one rep.

Further reading

On the deadlift

• 7 simple ways to gain on the deadlift
• 72 deadlift dynamite quotes which will make you pull more
• Best deadlift dynamite review which will make you pull more
• Can kettlebell swings replace deadlifts?
• Can you use smolov for the deadlift?
• Can you squat and deadlift on the same day?
• Try this deadlift thing to get strong like bull
• Selected quotes from deadlift dynamite that will make you stronger
• Which is harder bench press oder deadlift?
• Why are there only 1x5 deadlifts in Stronglifts 5x5

On the squat

• Are you sure about wearing the right shoes for squatting
• Bench press or squat first
• Bench press in a squat rack
• Better breathing makes your squat stronger
• Breathing Squat
• Can kettlebells swings replace squats
• Can you squat and deadlift on the same day
• Challenge, Sore toda, Strong tomorrow
• Confidential: Get rid of the machines and hire the squat
• Detailed Smolov squat routine review
• Eager to know about wearing the right suit for squatting
• How to perform a back squat for crossfit for beginners
• How years of quality cossack squats easily help your fitness
• Overcome these sins of the squat
• Squat: How many reps
• Squat: How to improve
• Squat: When to inhale and exhale
• Squat without pads
• Squat Calculator [Free Downloads]
• The Truth squat or lunges?
• Ultimate 30 day squat challenge that tighten and tone
• What squat is best
• Why are there so many squats in Stronglifts 5x5

On the bench press

• 6 common mistakes when you bench press for strength
• An easy guide to bench press like a powerlifter for any age
• Bench press or floor press
• Bench Press or Military Press
• Eliminate these mistakes with the bench press
• How accurate are bench press calculators
• How to bench press 300 pounds or 140kg
• How to bench press for Stronglifts
• How to bench press more weight quick
• How to do the bench press properly
• How to increase your bench press
• The reasons why you need to bench press
• What are bench press boards
• What does the bench press target
• When you should bench press with dumbbells
• Which bench press is best for chest
• Who can bench press 1000 pounds
• Why bench press with bands
• Why bench press with chains
• Why is the bench press so popular
• Why use a bench press shirt