Squat variations for all stages of pregnancy & fitness levels

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Box Squat (Dumbbell) (beginners, intermediates /Trimester 3)
WHAT TO DO
1. Hinge back into your hips to pick up the dumbbell. Hold the weighted ends or position the dumbbell vertically to place your hands under one end, and hold it close to your body with your elbows tucked to your sides.
2. Place your feet in a position that allows you to squat comfortably, making sure your rib cage is aligned over your hips.
3. Gently drive your knees out as you sit back and down.
4. Sit back until you are sitting fully on the box or the bench, and then maintain body tension as you stand back up.
5. Repeat this movement until all reps are completed.
WHAT TO AVOID
• Allowing your knees to collapse toward each other or come too far forward.
• Completely relaxing and slamming down onto the bench.
• Tucking your tailbone under at the bottom of the squat.
• Hyperextending your low back at the bottom of the squat. Try to maintain a neutral spine throughout this movement.
• Putting too much pressure on the breast tissue with the dumbbell.
Offset Goblet Squat (Dumbbell or Kettlebell) (intermediates/ Trimester 1,2)
WHAT TO DO
1. Keep your wrist straight and keep your elbow and the weight close to your body.
2. Place your feet in a position that allows you to squat comfortably. The arm not holding the weight should be extended in front of you.
3. Inhale as you sink back into a squat and exhale as you stand back up, keeping your spine neutral with a slight curve in the lower back the whole time.
4. Repeat this movement until all reps are completed.
WHAT TO AVOID
• Rotating through your body to offset the weight.
• Hyperextending your back.
• Tucking your tailbone under at the bottom of the squat.
Double Kettlebell (Dumbbell) Squat (beginners, intermediates/ Trimester 1,2,3)
WHAT TO DO
1. Hold a dumbbell (kettlebell) in each hand
2. Place your feet in a position that allows you to squat comfortably. The arm not holding the weight should be extended in front of you.
3. Inhale as you sink back into a squat and exhale as you stand back up, keeping your spine neutral with a slight curve in the lower back the whole time.
4. Repeat this movement until all reps are completed.
WHAT TO AVOID
• Allowing your knees to collapse toward each other or come too far forward.
• Hyperextending your back.
• Tucking your tailbone under at the bottom of the squat.