Trainings for your legs

61-80 Squats

If you've done 61 - 80 squats in the test
Day 1
60 seconds (or more) between sets
Day 4
60 seconds (or more) between sets
set 1 22 set 1 24
set 2 22 set 2 24
set 3 22 set 3 24
set 4 22 set 4 22
set 5 max (minimum 24) set 5 max (minimum 26)
Minimum 1 day break Minimum 1 day break
Day 2
60 seconds (or more) between sets
Day 5
60 seconds (or more) between sets
set 1 22 set 1 24
set 2 22 set 2 24
set 3 22 set 3 24
set 4 24 set 4 24
set 5 max (minimum 24) set 5 max (minimum 26)
Minimum 1 day break Minimum 1 day break
Day 3
60 seconds (or more) between sets
Day 6
60 seconds (or more) between sets
set 1 22 set 1 26
set 2 24 set 2 26
set 3 24 set 3 24
set 4 22 set  4 24
set 5 max (minimum 24) set 5 max (minimum 28)
Minimum 2 day break Minimum 2 day break

Squats: The Backbone of Military Physical Training Worldwide

Squats, known universally for their benefits in building lower body strength and endurance, have carved out a significant role in military physical training regimes globally. The exercise’s versatility, requiring no equipment and little space, makes it a staple in the military fitness programs of various nations. Below, we explore the significance of squats in military training, providing examples from different armies around the world to illustrate its universal application and importance.

The Underlying Importance of Squats in Military Training

Squats are embraced in military training for various reasons. Firstly, they mimic natural movements such as sitting, rising, and lifting, which are frequently performed during military operations. Secondly, squats engage multiple muscle groups, enhancing overall body strength, stability, and flexibility, vital attributes for soldiers who are often required to carry heavy loads over long distances. Lastly, the exercise serves to improve the soldiers' endurance and resilience, preparing them for the physical demands they might face in the line of duty.

The United States Army

In the United States Army, physical fitness is a cornerstone of a soldier's training regime. Squats, in various forms, are integrated into their daily fitness routines. For instance, the Army Combat Fitness Test (ACFT), which is designed to better connect fitness with combat readiness, includes the ‘Deadlift’ event. This event is akin to a weighted squat and aims to test the lower body strength of the soldiers, which is crucial for tasks such as lifting heavy equipment or a wounded comrade in the battlefield.

The U.S Army also employs the use of squat variations such as air squats and goblet squats in their Functional Fitness training – a program developed to enhance soldiers' physical readiness for combat situations, emphasizing exercises that improve mobility, stability, and strength, all of which are targeted by squats.

The Russian Armed Forces

The Russian Armed Forces are renowned for their stringent physical training regimes which integrate a series of strength and endurance exercises, including squats. Russian soldiers undergo a rigorous training program where squats are used as a measure of lower body strength and endurance. Furthermore, Russian Special Forces, popularly known as Spetsnaz, often employ squats in their training to build explosive power and endurance, crucial for hand-to-hand combat situations and carrying heavy equipment over rough terrains.

The British Army

The British Army advocates for comprehensive physical training to prepare its soldiers for the demands of modern military operations. Squats feature prominently in their training programs, both as a standalone exercise and incorporated into complex, multi-exercise circuits. The British Army’s Physical Training Instructors often integrate squats into training routines to develop lower body strength and to promote functional fitness among the soldiers, preparing them for tasks like lifting and carrying heavy loads.

The Indian Armed Forces

The Indian Armed Forces, comprising the Indian Army, Navy, and Air Force, emphasize physical fitness as a vital attribute for its personnel. Squats find a place in the physical training regimes across these forces. In the Indian Army, soldiers are often seen performing squats as part of their morning physical training routines, helping them build lower body strength and endurance, which is essential for operations in diverse terrains that the Indian Army operates in, ranging from the mountainous regions of the Himalayas to the deserts of Rajasthan.

The Israeli Defense Forces (IDF)

The Israeli Defense Forces (IDF) are known for their rigorous training regimes, aiming to foster agility, endurance, and strength in their soldiers. Squats are a vital component of their physical training programs. For instance, the Krav Maga, a martial art adopted by the IDF, incorporates squats to enhance the soldiers’ fighting capabilities by building strength and power in the legs, which is critical for both offense and defense in hand-to-hand combat situations.

Adaptability of Squats in Military Training Programs Worldwide

Squats are versatile and adaptable, making them a favorite choice in military training programs globally. Their simplicity, coupled with the fact that they do not require any specialized equipment, allows for their inclusion in various training scenarios, from basic training camps to forward operating bases. Furthermore, squats can be modified to create progressive training regimes, allowing for the gradual building of strength and endurance over time, aligning with the military philosophy of continual improvement and readiness.

Scientific Backing and Future Perspectives

The scientific community widely recognizes the benefits of squats, especially in building lower body strength and enhancing overall fitness. Research studies conducted on military personnel have shown that incorporating exercises like squats into the training regime can significantly improve soldiers' physical performance, reducing the likelihood of injuries.

Looking forward, as militaries worldwide continue to adapt and evolve, the role of squats is expected to remain significant. Innovations in training methodologies and the integration of technology may see the development of new squat variations and techniques, further harnessing the exercise’s potential to foster physically fit and combat-ready soldiers.


In conclusion, squats stand as a universal exercise in military training regimes around the world. Their role in building lower body strength, enhancing endurance, and promoting functional fitness aligns perfectly with the physical demands faced by soldiers in modern militaries. From the U.S Army to the Russian Armed Forces, the British Army, the Indian Armed Forces, and the Israeli Defense Forces, the utilization of squats in physical training programs is a testament to the exercise's effectiveness and adaptability.

As we venture into an era where military operations are characterized by rapid changes and heightened physical demands, the role of squats in fostering physically resilient soldiers is expected to remain central. With scientific backing and potential innovations on the horizon, squats will continue to be a foundational exercise in militaries worldwide, helping shape soldiers who are prepared to meet the physical challenges that lie ahead in the line of duty.