Squat Progression

TRX Supported Squat

Box Squat (Unweighted)

Air Squat

Goblet Box Squat

Goblet Squat

Dumbbell Box Squat

Dumbbell Squat

Barbell Box Squat

Back Squat

Squat Progression:

  1. TRX Support Squat

  2. Box Squat (unweighted)

  3. Air Squat

  4. Goblet Squat to Box

  5. Goblet Squat

  6. Dumbbell Box Squat

  7. Dumbbell Squat

  8. Box Squat with Barbell

  9. Barbell Back Squat

Pregnancy Options:

1st Trimester: Movements still look generally the same. If unfamiliar with strength training, use this time to familiarize yourself with the squat progression and the barbell.

2nd & 3rd Trimester: Continue to focus on full range of motion during the squat. If belly is impeding the path of the barbell, widen stance or transition to a box squat. If doing box squats, focus on full range of motion in air squats at least one other day during the week.

Babywearing Option for Squats:  Baby can be worn on the front or back and squats can be done normally (if back carry, use dumbbells instead of a barbell on the back, but avoid front squats at this moment). 

Take account for the additional load (aka your baby) in overall weight.  

If barbell is not available, dumbbells are a great substitute and provide just as good of a workout!