Manage Exercise Variation
Exercise
Progress or regress exercises to switch between easier and harder variations.
Progress or regress an exercise's progression level to switch to an easier or harder variation.
Bodyweight Squats
Prerequisites 2
Ankle Mobilization
Requires proficiency of 50%
Tibial Rotation
Requires proficiency of 50%
Postrequisites 22
Banded Squats
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/squat-banded.webp)
Banded Squats
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/squat-banded.webp)
Deadlift
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/deadlift.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/deadlift.webp)
Deep Squats
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/squat-deep.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/squat-deep.jpg)
Manage![](https://cdn.aworkoutaday.com/animated/deep-squats-assisted.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/deep-squats-assisted.webp)
Manage![](https://cdn.aworkoutaday.com/static/squat-deep.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/squat-deep.jpg)
Manage![](https://cdn.aworkoutaday.com/animated/deep-squats.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/deep-squats.webp)
Deep Squats + Foward Fold
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/deep-squat-forward-fold.jpg)
4 sets of 15-30s holds
![](https://cdn.aworkoutaday.com/static/deep-squat-forward-fold.jpg)
Front Squats
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/squats.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/squats.webp)
Goblet Squats
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/squats.webp)
Goblet Squats
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/squats.webp)
Granny Toss
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/granny-toss.jpg)
Granny Toss
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/static/granny-toss.jpg)
Hack Squats
Requires proficiency of 50%
Jump Squats
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/squat-jumps.webp)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/animated/squat-jumps.webp)
Kettlebell Swings
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/kettlebell-swings-two-handed.webp)
⚠ Two-Handed Kettlebell Swings
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/animated/kettlebell-swings-two-handed.webp)
Lateral Squat Walks
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/lateral-squat-walks.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/lateral-squat-walks.webp)
Lateral Squats
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/lateral-squat.webp)
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/lateral-squat.webp)
Manage![](https://cdn.aworkoutaday.com/animated/lateral-squat.webp)
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/lateral-squat.webp)
Matrix Squats
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/static/matrix-squat.jpg)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/matrix-squat.jpg)
Manage![](https://cdn.aworkoutaday.com/static/matrix-squat.jpg)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/static/matrix-squat.jpg)
Overhead Squats
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/squats.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/squats.webp)
Manage![](https://cdn.aworkoutaday.com/animated/squat-overhead.webp)
Overhead Squats
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/squat-overhead.webp)
Rear Squats
Requires proficiency of 50%
Split Squats
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/split-squat-assisted.webp)
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/split-squat-assisted.webp)
Manage![](https://cdn.aworkoutaday.com/animated/split-squat.webp)
2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/split-squat.webp)
Squat Throws
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/squat-throws.webp)
Squat Throws
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/animated/squat-throws.webp)
Squats + Forward Fold
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/frog-squat.webp)
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/frog-squat.webp)
Star Jacks
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/star-jacks.webp)
4 sets of 15-30s
![](https://cdn.aworkoutaday.com/animated/star-jacks.webp)
Suitcase Squats
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/squats.webp)
Suitcase Squats
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/squats.webp)
Manage![](https://cdn.aworkoutaday.com/animated/squats.webp)
One-Arm Suitcase Squats
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/squats.webp)
Sumo Deadlift
Requires proficiency of 50%
Manage![](https://cdn.aworkoutaday.com/animated/deadlift-sumo.webp)
Sumo Deadlift
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
![](https://cdn.aworkoutaday.com/animated/deadlift-sumo.webp)