The grrlAthlete.com

5 Step Process to Becoming an Expert

at the Y-Squat

If we were to anoint one exercise as the "King" of the body weight exercises, it would certainly be the Y-Squat that would get the crown.

The Y-Squat requires you to contract your rear-delts and use your rhomboids and middle-traps to bring your shoulder blades together and hold them in position for the entire time you are squatting, all while stretching the pecs.

This is an absolutely essential exercise for anyone who holds their stress in their shoulders, such as people who work at computers all day.

Below is a 5 step process to the Y-Squat

Step 1: Wall Squat. Standing against a wall, step your feet out about a foot to a foot-and-a-half away from the wall. Slowly lower yourself down into a seated position, keeping your upper back and butt in contact with the wall. Push with your glutes, hamstrings, and quadriceps to return to the start position. Once you are comfortable with the Wall squat, move to...

Step 2: Ball Squat. The same as the wall squat but now with a ball for a little added instability. Be sure to keep your chest high during the whole exercise (if you have a logo on your shirt, you should be able to see it in the mirror during the whole exercise). Push with your glutes, hamstrings, and quadriceps to return to the start position. Once you are comfortable with the Ball squat, move to...

Step 3: Full Squat. Start the movement at your hip joint. Push your hips backward and "sit back into a chair" while keeping your chest held high. Make your hips go as far back as possible. Push with your glutes, hamstrings, and quadriceps to return to the start position. Make sure your knees do not "buckle in". They should always be directly in-line with your feet. Once you are comfortable with the full squat, move to...

Step 4: The prisoner squat. The same as the full squat only with your hands clasped behind your head and your elbows pulled as far back as possible. Bring your shoulders blades together and really emphasize the stretch through your chest.  Once you are comfortable with the prisoner squat, move to...

 Step 5: The Y-Squat. Hold your hands out in a "Y". Keep your upper back and shoulders tensed throughout the entire movement. Bring your shoulder blades together and hold your chest out high. DO NOT lean forward.

Here's how the Y-Squat should look in Action:

PS- You can lose weight, build strength, and get more energy by doing body weight workouts at home or in the park (or in the hotel on business travel). You just need the right exercises and the right routine. And that’s why grrlAthlete created our Turbulence Training workout based on body weight-only exercises.

Anytime you purchase any of the grrlAthlete workout programs, you get our 4-week bodyweight program for FREE. Check out the Workout Program Section for more details.