Plyometric Squat Workout– Beginner, Intermediate, and Advanced Progressions

Bathing suit season is here and it is time to tone up those legs, thighs, and glutes! Let’s get down to business and discuss how plyometric squats performed on the Total Gym can help get you there. Plyometrics, performed properly, are a great way to increase quad and hamstring strength, tone muscles and increase stamina to help get you through a busy day.

Let’s take a look at how plyometric squats can be performed at a beginner, intermediate and advanced level – keeping you challenged and motivated for weeks to come. Remember it is always good to set goals and keep challenging yourself as you progress to go to the next level while having some fun in the process!

Before you begin this workout, just a quick reminder on the importance of a proper warm-up. Make sure you take a few minutes to get your muscles warm and heart rate up before performing these exercises. This may involve a quick ten-minute walk/jog around the block or some basic squats with arm raises on the Total Gym.

Starting Position:
Make sure to disconnect the pulley from the glideboard and properly store it behind the tower. Now push the glideboard halfway up the rails, straddle the rails, and sit at the bottom edge facing away from the tower. Place your feet on the squat stand, positioned shoulder width apart. Slowly lie back, ensuring your head is fully supported by the glideboard and any hair/ponytails are tucked underneath your head to avoid it getting caught under the glideboard.

Plyo-Squats for Beginners

With your Total Gym set on a lower level you are going to release your feet off the glideboard as you move smoothly up and down the rails. As you go up and down the rails visualize your feet landing in the same place on the squat stand. Now change the position of your feet by pointing your toes out to the right and left. This will challenge different muscle groups muscles and tone those inner thighs. Keep things interesting by placing your feet and ankles together like you are skiing down a mountain. As you release both feet at the same time try and land softly on the squat stand by decelerating through the range of motion.

Intermediate Plyo-Squats Moves

Place the rails at a mid-range level keeping the same pointers in mind we covered earlier for proper foot and body position. At the intermediate level you can challenge yourself more by performing a unilateral plyo-squat by releasing one foot at a time and landing in the same spot on the squat stand. Always remember to perform the exercises on both legs when it comes to unilateral exercises. You will quickly discover which leg is stronger and become more aware of specific muscle groups where you may need to build more strength.

Advanced Plyo-Squats Moves

Move the rails up towards the top of the tower for a higher incline and more challenge. Be aware of bumping the glideboard at the top of the tower during the jump phase of these exercises. Now really challenge yourself by releasing your feet off the squat stand while tucking your knees in towards your abs, keep your back and neck relaxed on the board. If you have been using the Total Gym regularly for a couple months you can also utilize the weight bar and add more challenge to your workout.

Frequency and Results:
The plyometric squat workout should take approximately 5-6 minutes and be performed three times a week for effective results on the Total Gym. For beginners, 2-3 sets of three different foot variations is a good place to start. As you progress to an intermediate and advanced level continue to perform 10-12 reps for each plyometric squat exercise. Result times can vary based on an individual’s age, sex, and body condition. If these exercises are performed properly and regularly on the Total Gym you will begin to see results after two weeks.

Always keep in mind, the higher you position the rails the more challenging the exercise will be. Now go turn on some of your favorite tunes and try out these plyo-squat exercises!

Do you have a favorite plyometric squat exercise? Comment below or send us an email with your thoughts.