The Best Squat Circuits to Improve Your Posture

The Best Squat Circuits to Improve Your Posture

Circuit 1- Home/Bodyweight Edition

  • 8 stations [A1 to A8]

  • 6 exercises and 2 stretches

  • 3 to 5 sets of 6-10 reps/each

  • Hold 30-60s for the stretches

  • Do the same amount of reps on each limb for single-sided exercises

  • Rest 10s between stations

  • Rest 90s between circuits

A1- Pulse Squat

A2- Reverse Fly Plank

A3- Prisoner Squat

A4- Around-the-World (Supine)

A5 - Cossack Squat

A6- Unilateral Standing Pec Stretch

A7- Lying Quad Stretch

A8 - Standing Reverse Flys

Circuit 2 - Gym Edition

  • 8 stations [A1 to A8]

  • 6 exercises and 2 stretches

  • 3 to 5 sets of 6-10 reps/each

  • Use a barbell, dumbbells, or kettlebells for weights

  • Hold 30-60s for the stretches

  • Do the same amount of reps on each limb for single-sided exercises

  • Rest 10s between stations

  • Rest 90s between circuits

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A1- Front Squat

A2- Bent-Over Reverse Flys

A3 - Squat

A4- Standing Pec Stretch

A5 - Cossack Squat

A6 - Bent-Over Scapular Row

A7- Lying Quad Stretch

A8 - Side-Lying External Rotation

Alex Bernier