Squats
Center Floor; At the Barre
Squatting is a foundational movement and probably the most versatile, which means it combines well with almost anything: Upper Body, Cardio, or any other Standing Series. Squats can also be transitional movements between the floor and standing, such as Burpees.
There are dozens of different types of Squats, or Pliés, but the most common in a Barre Fusion are:
Parallel - Feet under hips; Toes point forward.
Sumo Squat: Feet wider than hip width distance with a slight external rotation; Toes point to corners.
Second Position Plié: A wide squat with hips externally rotated; Toes point out to the side.
Squat Exercises
-
![Parallel Squat or Chair Pose]()
Parallel Squat or Chair Pose
Feet are parallel under hips; Toes point forward. Without a barre, hips hinge slightly. With a barre, spine is stacked over hips in a straight line.
-
![Squats - Sumo Squat]()
Sumo Squats
Feet are wider than hip width; Legs are slightly externally rotated; Toes point to corners.
-
![Second Position (Wide Squat) or Goddess Pose]()
Wide Squat or Goddess Pose
A wide squat with hips externally rotated. Hands at heart or goal post arms.
-
![Second Position Plié]()
Second Position Plié
-
![Second Position Plié or Wide Squat with Stretch]()
Second Position Plié with a Stretch
Wide Squat with a static stretch or movement, i.e. “Trace the Clock”
-
![Revolved Squat]()
Revolved Squat
Open Twist or Revolved Twist. Keep knees aligned over ankles and facing forward as you rotate.
-
![Squats - Prayer Twist or Revolved Squat]()
Prayer Twist
Elbow outside thigh. Rotate from thoracic spine. Neck can be straight or revolved to look up.
-
![Squats to The front - fall front]()
Fall Front
-
![Squat Series Staggered Squats]()
Staggered Squats
Feet are parallel; One foot is slightly in front of the other.
-
![Squats - Hack or Single Leg Squat]()
Hack or Single Leg Squat
-
![Shiva Squats or Transverse Squats]()
Shiva Squats
Transverse squat; Single Leg squat where knee taps the back of calf of the opposite leg, crossing midline, while squatting.
-
![Squats - Single Leg Squat - Eagle Pose]()
Eagle Pose
Eagle is a single legged squat with the ankle cross over the knee, or the leg wrapped around the calf.
-
![Squats - Standing Figure 4]()
Standing Figure 4
The ankle of one leg crosses the knee of the opposite leg; Sit back into a squat. Variation: Revolved Figure 4.
-
![Squats - Standing Figure 4 Variation Hip Hinge]()
Figure 4 with Hip Hinge
Palms press together. Inner forearms come to calf.
-
![Squats - Standing Figure 4 Variation - Hands to floor]()
Figure 4 Variation (Hands to floor)
Advanced Yogi Option: One Legged Crow Pose
