This squat workout builds stronger legs, boosts stamina and heart health—no equipment required

My day job involves telling people how to exercise, but I get bored easily during my own workouts and need variety to stay motivated.

That’s why I love ladder workouts, which get you to increase or decrease repetitions (reps) of a move over several rounds.

I find this workout style more dynamic and less repetitive—it keeps me engaged and stops me clock-watching during my session.

Below is one of my favorite squat ladder workouts, a challenging routine that keeps your heart rate up and strengthens your legs.

It has a decreasing rep format to help you manage fatigue.

Starting with higher reps challenges your endurance, and finishing with a lower volume of reps when your legs are tired allows you to focus on quality movement, form and power.

How to do the workout

Complete five repetitions of each exercise for your first set, then rest 30 seconds.

Complete four reps of each exercise in your second set, three reps in your third, two reps in your fourth and finally one rep of each move in your final set.

Rest 30 seconds between sets.

The moves:

1. Bodyweight squat
2. Narrow-to-wide squat
3. Sumo squat
4. Elevated narrow squat
5. Squat jump

The reps:

Set 1: x5 reps
Set 2: x4 reps
Set 3: x3 reps
Set 4: x2 reps
Set 5: x1 rep

This workout is suitable for most fitness levels, but beginners can reduce the number of rounds or swap squat jumps for bodyweight squats for a jump-free option.

1. Bodyweight squat

• Stand with your feet shoulder-width apart, toes pointing slightly outward.
• Keep your chest upright and core engaged.
• Push your hips back, bend your knees and lower until your thighs are roughly parallel to the floor or lower.
• Keep your knees pointing out, over your toes, not caving in.
• Push through your heels to return to standing, squeezing your glutes at the top.

2. Narrow-to-wide squat

• Stand with feet shoulder-width apart and lower into a squat.
• Push through your heels to stand, but pause halfway up.
• Step your right foot out to the side.
• Lower into a wide squat.
• Stand, pause halfway up, step your right foot back in and squat.
• Repeat on the left side.
• Continue alternating wide to narrow squats, keeping your chest upright and core engaged.

3. Sumo squat

• Stand with feet wide and toes turned out slightly.
• Keep your chest upright and core engaged.
• Lower down into a squat, keeping your back straight.
• Push through your feet to return to standing, squeezing your glutes at the top.

4. Elevated narrow squat

• Stand with feet hip-width apart with your heels on a small raised surface such as a yoga block, weight plate or dumbbell handle. Make sure the surface is stable.
• Keep your toes pointing forward, chest upright and core engaged.
• Bend your knees to lower into a squat.
• Drive through your feet to return to standing, squeezing your glutes at the top.
• Move slowly to avoid losing your balance.

5. Jump squat

• Stand with your feet shoulder-width apart, toes pointing outward slightly.
• Keep your chest upright and core engaged.
• Push your hips back, bend your knees and lower until your thighs are roughly parallel to the floor or lower.
• Drive through your feet to come out of the squat explosively, straight into a jump.
• Land softly with bent knees, then immediately lower into a squat.
• Replace this move with fast bodyweight squats if you need to avoid jumping.