Squat Routine in the Pool

Yes, squat in the pool does work. Only the parts of your body that are submerged in the water lose their weight. That excludes the parts of your upper body that are above the water. The gravitational force created by your upper body weight is greater than the floatation force created by the water, therefore the resistance is placed on your legs, similarly to squating on dry-land. 

This 10 minutes workout is performed in the shallow-end. The shallower the water, the more difficult your squat workout. 

Warm Upm (3 Minutes):

Begin by walking on the spot for 1 Minute and as you gradually speed up, to perform high knees jogging on the spot for 2 minutes. 

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Action:

1.

​Vertical Jumps (1 Minute):
​With your feet shoulder-width apart, jump as high as you can and raise your arms above the water. Pause for a second and repeat for 1 minute. 

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2.

Squat (45 Seconds):
​with your hands in front of you, bend your legs and lower your shoulders under the water then extend your legs and return to the starting position. Repeat for 45 Seconds

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3.

​Squat Jumps (45 Seconds):
Bend your legs and lower your shoulder under the water - then with explosive jump push your upper body up; above the water; as high as you can. Repeat for 45 seconds. 

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4.

Advanced Squat(45 Seconds)

Perform squats with your hands behind your head. Having your arms above water creates more weight and makes the exercise more difficult. Repeat for 45 Seconds 

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5.

Single Leg Squat (1 Minute)

To make squat more challenging, perform with a single leg. Keep your other leg still in front of you. Repeat for 30 minutes with each leg. 

Repeat 2,3,4 & 5 one more time, in that order (3 Minutes). 

Stretching (30 Seconds):

​Stretch your quadricep and hold for 15 seconds for each leg. 

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