Bowler Squat
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Beginner, Intermediate, Advanced
The Bowler Squat is an exercise that combines elements of a traditional squat with a lateral lunge. To do the Bowler Squat, start in a standing position with your feet shoulder-width apart. Take a large step to the side with your right foot, keeping your left foot planted. Lower your body down into a squat position, keeping your weight on your right foot and your left leg straight. As you come up from the squat, lift your left leg and bring your knee up toward your chest. Repeat the movement for the desired number of repetitions, then switch sides. This exercise targets the glutes, quadriceps, hamstrings, and hip adductor muscles. It also challenges your balance and stability, making it a great exercise for improving overall lower body strength and coordination. The length of time that you should perform the Bowler Squat can vary depending on your fitness level and goals. Beginners may start with 8-10 repetitions on each side for 1-2 sets, while more experienced individuals may aim for 12-15 repetitions on each side for 2-3 sets. As with any exercise, it's important to use proper form and listen to your body. If you experience any pain or discomfort, stop the exercise immediately..
1. Keep your weight rooted through your heel, your ribs down and have a slight bend in your knee.
2. Hinge forward at the hips by pushing your hips back until you feel a light stretch in your hamstring.
3. Keep your hips level - Don't roll them open.
4. At the bottom, reach across the centerline of your body towards the toes on your opposite foot.
5. Return without arching your back or flaring your ribs out.
Balance & Stability, Strength & Conditioning, Stretching & Flexibility
Beginner, Intermediate, Advanced
No Equipment
Back, Core, Legs, Lower Body
No Sport
