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Drop It Like A Squat Workout Wednesday

Regular readers here know how important I think strength training is for runners and really every body. Not only does strength training help make you a stronger runner and stronger person, it makes you feel pretty bad ass. I have been mixing it up a bit by using slightly heavier weights and incorporating more drop sets. This Drop It Like A Squat Workout combines many of my favorite lower body moves into one killer routine. It is a perfect routine to do at home as you don’t need a lot of space.

drop it like a squat workout

Drop It Like A Squat Workout

You will need 3 sets of weights or kettle bells  (light, medium and heavy). It’s fine to use dumbbells or kettlebells or a combination of both. After a 15 min warm up of light cardio, start your first set with your heavier weights. As you increase your reps for each set, you drop your weights. Your last set will be your lightest weights with the most reps. After you’ve completed all the moves, cool down with another 15 minutes of light cardio and/or stretching. Got it? Great! Let’s drop it like a squat.

 

#WorkoutWednesday Firm up your #assets w this killer lower body #DropItLikeASquat #workout #RunnersRoundUp

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Drop It Like a Squat

 

Drop It Like A Squat

drop it like a squat workout

This would be a perfect workout to add on after a run. Think you are ready to Drop It Like a Squat? What are your favorite squat variations?

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About Deborah Brooks

Hi I'm Deborah! I spend my days successfully raising a husband & 2 teens in the VA/DC area. I am a lover of all things running & fitness. As a life long vegetarian, I've always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 700 members. I've met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into. I love to keep up to date on new running & fitness trends. I definitely choose my running gear based on color and love to express my fashion sense while exercising.

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Reader Interactions

Comments

  4. Wendy says

    Looking good! I think squats are so important for strong glutes. You know how I feel about strength training and its importance in running.

    Love the leggings!

  8. Kim G says

    This looks like a booty busting workout!

    I’m also a huge advocate of strength training. Sometimes I wish I could do it more but it’s hard to balance with so much running.

  11. Kimberly Hatting says

    Those leggings are the bomb! I have been seeing 7/8 length leggings everywhere…I always wonder how that length will look on my unusually long legs (?). A lot of leggings are naturally 7/8 (on me) just by default LOL This workout looks killer….I’m gonna try it out sometime (when I don’t already have a crazy stair workout on the roster).

  12. Judy @ Chocolaterunsjudy says

    Unfortunately right now I am not doing anything but resting, but I am finally feeling better today. I know I need to keep resting, though, and not just jump right back in.

    Anyway, those are all great exercises!

  19. Hannah says

    I love the name of the workout AND the workout itself. I’ll definitely have to try this circuit soon!

  26. Coco says

    Great workout and cute leggings! I forget some of these squat variations — it’s good to mix things up!

  31. Kathryn @ Dancing to Running says

    I’ve seen a lot of women lately at the gym doing jump squats. They are a very challenging exercise to do, but maybe I need to try and talk myself into reincorporating them into my strength training routine. I’ve been shying away from them because of the challenge factor.

    • Deborah Brooks says

      So because I get so much impact from running, I don’t do jump squats all that often. I prefer the weighted squat versions where I can really focus on my form and I always feel them the next day. Jump squats are just more cardio so depends what you are looking for. You can get a lot of benefit from regular squats too. That’s just my 2 cents!

  32. Judy @ Chocolaterunsjudy says

    I do really like single leg deadlifts & sumo squats.

    I haven’t been doing anything but bodyweight workouts since I was sick almost all of March — but I do believe actual weights are so important too. So I did some yesterday. Just a little bit of DOMs so far. Hopefully it’ll stay that way!

  38. Laurie says

    My previous PT told me not to do squats or lunges with weights – to do them with bodyweight only. The doctor I am now seeing tells me to use weights. I like doing squats with weights – I think they definitely make me a better runner. Your workout looks awesome. I am bookmarking this page so I can give it a try at the gym.

  41. Zenaida Arroyo says

    Interesting that you start with the heaviest and end with the lightest. I thought it would be the other way around.

  42. Coco says

    Sounds like a fun workout! I’ve been toying with heavier weights too – I need some 12lbs.

  43. Kalee says

    I love a great lower body workout!! Deadlifts are my absolute favorite, but I also like a sumo squat since it hits inner thighs too!

  44. Natalie says

    This is a great workout. I sooo need to get back into that game … I’ve been slacking for months now. Love the leggings btw. 😉

  46. Cari says

    Ooh! I can’t wait to incorporate some of these. Besides RDLs, I kind of have a thing for Bulgarian Split Squats. What is it with me & Eastern Europe? LOL

  47. Catrina says

    Great exercises, Deborah!
    My PT has given me squats to strengthen my glutes.
    I need to do them on a rolled-up mat (balance!) and with a band above my knees. It’s quite a workout! I need to add some weights, I’m sure it would be even more effective.

  50. Kim G says

    Looks like a killer workout! I did goblet squats in my OTF class this morning and those are my favorite because I can go a little heavier on the weights.

  55. Jenn says

    I love all kinds of squats. They were always my favorite. Right now, they are a lot harder for me to do properly, which makes me not want to do them at all, but I should try to get over rmyself.

    • Deborah Brooks says

      I bet they are more challenging now. I suggest starting without any weights and work on your balance. I bet you will surprised what you can do

  56. Amy Gorin says

    I love the name of this routine! So good! I love workouts like this that help you with core stability – so helpful in the long term!

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