Pull & Push Body Weight Squat


Start with feel shoulder width apart and toes can be slightly turned out. To perform this squat variation, the athlete must pull himself/herself down into the squat before rapidly pushing through the ground out of the squat. Squat between the legs at a depth where the thigh is parallel to the ground. Keep the heels on the ground and knees over the toes. Push through the ground to come out of the squat to the original position. Reps must be performed in rapid succession one after another. Hands can be placed behind the head, in front of the body at shoulder height, or on the hips.