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