StrengthSquat Specialization
A 60-minute advanced squat block for women. Rack squats at five sets of three build maximal strength, front squats at six reps train the upright position, glute bridges with the bar add direct hip work, and air twisting crunches finish the core.
Squat Specialization at a glance
- Level
- Advanced
- Duration
- 60 minutes
- Exercises
- 4
- Estimated burn
- ~480 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Glutes, Core
- Category
- Strength
- Made for
- Women
- Price
- Free
4 exercises in Squat Specialization
- 1barbell full squat(with rack)5 × 3
- 4 × 6
- 3Barbell Glute Bridge (hands on bar)4 × 10
- 4air twisting crunch3 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Squat Specialization
Triples mean heavy: three minutes of rest and full focus on each set. Set the brace before you unrack, not after. If depth is inconsistent between reps, drop the load — depth is the standard this block is built on.
Squat Specialization — questions
How long does Squat Specialization take?
About 60 minutes from the first set to the last. The session contains 4 exercises and burns roughly 480 kcal for an average trainee.
What equipment do you need for Squat Specialization?
Barbell and plates. The session is built around barbell full squat(with rack), barbell front squat, Barbell Glute Bridge (hands on bar) and more, and every exercise comes with a demo video in the GymiaFit app.
Is Squat Specialization suitable for beginners?
Squat Specialization is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Squat Specialization work?
Quads, Glutes, Core. 4 exercises, starting with barbell full squat(with rack), barbell front squat, Barbell Glute Bridge (hands on bar).
Is Squat Specialization free?
Yes. Squat Specialization is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Squat Specialization into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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