Squats are a go-to exercise for busy mums who want maximum results with minimal time. They’re not just about toning your legs squats engage your glutes, core, and even your upper body when you add weights. This makes them an all-in-one powerhouse that helps you burn calories, build strength, and stay flexible.

Why Squats Are a Must-Do?

Full-Body Engagement: Squats work your quads, hamstrings, glutes, and core all at once. With weighted squats, you can also target your back and shoulders, making it a comprehensive exercise.

Metabolism Booster: Squats require a lot of energy, which means they help burn calories during and after your workout—perfect for mums aiming to tone up.

Functional Strength: The movement in squats mimics everyday actions like lifting and bending, helping you build strength that makes daily tasks easier and reduces the risk of injury.

Squats vs. Split Squats?

Squats: Ideal for building overall lower-body strength and stability, with both legs working equally.

Split Squats: Focus on one leg at a time, which helps correct muscle imbalances and boosts flexibility, especially in the hips.

Ultimate Squat Workout EMOM Style

Try this quick, effective squat workout from our app, designed in an EMOM (Every Minute On the Minute) format. Set a timer for 18 minutes, performing each exercise for 18 reps at the start of every minute. Use the remaining time to rest before moving on to the next move. Adjust the intensity based on your fitness level and equipment availability.

 
Goblet Squats (with kettlebell, optional):
-Hold a kettlebell or a dumbbell at chest level.
-Squat down until your thighs are parallel to the ground, then stand back up.

Split Squat Jumps (left leg, jump optional):
-Start in a lunge position, then jump up and switch legs mid-air, landing in a lunge with the opposite leg forward.
-If jumping is too intense, perform regular split squats.

Split Squat Jumps (right leg, jump optional):
-Start in a lunge position, then jump up and switch legs mid-air, landing in a lunge with the opposite leg forward.
-If jumping is too intense, perform regular split squats.

Side Lunges (with glider, optional):
-Step one leg out to the side while keeping the other leg straight.
-Push off the bent leg to return to standing.

Elevated Pelvic Lifts (with booty band, optional):
-Lie on your back with your feet on an elevated surface, like a step or bench.
-Squeeze your glutes to lift your hips towards the ceiling, then lower back down.

Side Lunge Squat with Lateral Raise (with booty band, optional):
- Perform a side lunge, then return to standing while raising your arms out to the sides.
- Use a booty band for added resistance.

Squats are a must have in any workout routine, especially for mums. Targeting multiple muscle groups, boosting metabolism and improving strength and flexibility all while fitting into a busy schedule. 

With adding variations like split squats, you can address muscle imbalances and keep your routine fresh.

Try this EMOM squat workout to feel stronger, more energised, and ready to take on anything life throws your way!