I run my classes
on two big softball fields that are back to back. I don't
really have any extra equipment for the people to use so over
the years I've had to make do with what's available. One of
the best things we have out there are the steel bleachers
I'm doing this squat on and a huge set of them right behind
We've been doing
"Bleacher Squats" for a few years now and the bleacher
set up provides a quick 15-20 minute leg thrashing
that can be either a workout in itself or a great warm-up
for more stuff back on the field. The first day we did Reverse
Bleacher Squats people were looking at me as if I'd lost my
mind because they looked really easy. I have to admit,
they do. We did a quick set of 10 and switched sides to
do another set.
By the third
set I could already hear the complaining! To make matters
worse, I threw in some Reverse
Squats between every other set (you
know, to balance things out) and by the top of the bleachers,
the swearing and deep inhalation of breaths between
gritted teeth as the legs had to be moved was more than
enough proof that this exercise was a keeper!
Quick note: Take
a look at the pictures below. See how I'm standing with one
foot on the ground and other other on the bleachers? This
can be a good place to start if you lack the flexibility to
really get all the way down into the proper starting position.
Once you get good at doing these, you can have both feet up
on the bleachers (one lower, one higher) which really increases
the range of motion of the exercise. If you're not sure, start
slow and build up.