Beginner
Level 1 of 67 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises

Deep squat

Deep squat hold
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises

Sitting piriformis leg raise

Sitting piriformis leg raise hold
Free Wall
1 exercise
Free Wall
1 exercise

Stability ball wall squat
or Stability ball
Flag pole
1 exercise
Flag pole
1 exercise

Assisted deep squat
or Vertical beam
Slant board
1 exercise
Slant board
1 exercise

Cyclist squat
Novice
Level 2 of 65 exercises
Ground (standing)
2 exercises
Ground (standing)
2 exercises

Jumping deep squat

Front scale
Kettlebell
1 exercise
Kettlebell
1 exercise

Goblet squat
or Dumbbell
Plyo Box
2 exercises
Plyo Box
2 exercises

Bulgarian split squat
or Chair, Bench

Step up
or Chair, Bench
Intermediate
Level 3 of 69 exercises
Ground (standing)
3 exercises
Ground (standing)
3 exercises

Pistol squat

Half pistol squat

Pistol squat with leg raise
Kettlebell
2 exercises
Kettlebell
2 exercises

Weighted pistol squat

Weighted bulgarian split squat
or Plyo Box, Chair +3
Flag pole
1 exercise
Flag pole
1 exercise

Assisted pistol squat
or Vertical beam
Exercise Partner
1 exercise
Exercise Partner
1 exercise

Double pistol squat
Slider
1 exercise
Slider
1 exercise

Sliding pistol squat
Slant board
1 exercise
Slant board
1 exercise

Slanted pistol squat
Advanced
Level 4 of 63 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise

Jumping pistol squat
Long resistance band
1 exercise
Long resistance band
1 exercise

Band-resisted pistol squat
Wobble balance board
1 exercise
Wobble balance board
1 exercise











