Cannonball Squats

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Most people think that to get a great body, they need to spend hours at the gym. This simply isn’t true. Several exercises can be done in just a few minutes that will give you amazing results. Cannonball squats are one of these exercises.

What Are Cannonball Squats

Cannonball squats are a variation of the standard squats exercise. This exercise is excellent for strengthening and toning the inner quads. The stand is tight – a narrow base, the feet are slightly pointing outwards, during the cannonball squats exercise.

This position helps to focus on the inner leg muscles.

Benefits Of Cannonball Squats

Squats are a great way to work your lower body, and cannonball squats are a variation that can add an extra challenge. Here are some of the benefits of cannonball squats:

  1. They work your quads (quadriceps) more than regular squats. Therefore, strengthen your leg muscles.
  2. They improve balance and coordination.
  3. They can help you develop explosive power.
  4. Improves mood and reduces stress levels. Exercising large muscles like the lower body releases hormones, which are beneficial for mood and reducing stress levels.
  5. Can help with weight loss. When working out more intensely and challenging oneself, the body burns more calories, which in return can help with losing weight. Of course, the combination of the right nutrition is key here.

Calculate how many calories you need in your diet, in addition to your entire macronutrient balance with this calorie and macro calculator (adjusted to your specific fitness goals!).

Also, if your goal is weight loss, or burning fat while building muscle, try implementing high-intensity interval training (HIIT) into your workout routine. You can use cannonball squats as part of it. It also will help to increase the afterburn effect.

Additionally, be aware of how important the right hydration is. Whether your goal is to build muscle, lose weight, or just stay fit.

>Daily Water Intake – Always remember to stay hydrated!

Cannonball squats are a great way to mix up your workout routine and challenge your lower body muscles. If you’re looking for a new exercise to add to your squatting repertoire, give cannonball squats a try and see how they benefit your workout!

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How To Do Cannonball Squats

Here is how to perform cannonball squats:

  1. Start with your legs together and point your feet slightly outwards as a starting position.
  2. Slowly lower yourself as you squat down, as if you are sitting in a cannonball chair – lower your hips and bend your knees when you are going down. At the lowest point of the squat, your hips should be lower than the height of your knees (depends on the health of your knees).
  3. Try to keep your back in a straight line throughout the movement, even, if you have to bend forward slightly, for stability, during this exercise.
  4. At the lowest point of the cannonball squats, pause for a moment. Then, activate your leg muscles, by squeezing your glutes and quads, and push yourself up.
  5. Repeat for the desired number of reps.

Start with 3-5 sets of 10-20 cannonball squats and work your way up from there.

If you want to make this exercise more challenging, you can add weight by holding a dumbbell in each hand, wearing a weighted vest, or by including a barbell.

Remember to warm up before cannonball squats – use a warm-up program where you are working your leg muscles. The stationary bike, the air bike, a stair climber, or the treadmill are great options here.

Cool down and stretch afterward, to avoid injury.

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Cannonball Squat Muscles Worked

When doing cannonball squats you are doing it as part of a leg workout. You aim to target your muscles and this is, where cannonball squats come in.

Some of the cannonball squats primary muscles worked are:

  • Quadriceps
  • Glutes
  • Calves

Secondary muscles worked during this exercise are:

  • Hamstrings
  • Core
  • Erector Spinae

The best way to build muscles by working out is by using a variety of exercises that target all the different muscle groups. This can be achieved by using a variety of weightlifting exercises, bodyweight exercises, and plyometric exercises.

When you challenge all the different muscle groups, this will help your body to grow and become stronger.

In terms of weightlifting exercises, some of the best exercises for building muscles are the bench press, the squat, and the deadlift. These exercises target all the major muscle groups in your body and can help you to build a lot of strength and muscle mass.

Bodyweight exercises are also great for building muscles.

This is where cannonball squats come into play. It is important to provide different stimuli and variations to your targeted muscle group, during your workout routine. Therefore, you have to use different exercises and change the intensity as time goes by.

This way, you make sure that progress in building muscle and getting fitter is happening, as your body is always challenged.

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Squat Variations & Alternatives

There are a few variations of the cannonball squat or the general squat, that you can try.

  • The sumo cannonball squat – this variation is done with your legs wider apart and your toes pointed outwards.
  • The pistol cannonball squat – this variation is done with one leg, while the other is extended out in front of you. A challenging variation that requires a relatively high fitness level.
  • The split squat – this variation is done with one leg in front of you and the other behind you, in a split position. A great exercise for your quads, glutes, and hamstrings.
  • The jump squat – this variation is done by starting in the squat position and then jumping up explosively and landing back in the squat position. A great plyometric exercise that will help you to build muscle and explosive power.

Potential Risks Of The Cannonball Squats

The cannonball squats can be a great exercise to add to your routine, but there are some risks (potential injuries) associated with them. Or with leg workouts in general.

For example, if you are not used to doing this type of squat, you could risk injuring your knees or ankles as well as your hips or back.

As with any exercise, start slowly and increase the intensity gradually to avoid injury. Cannonball squats can be a great way to build strength and power, but only if they are done safely.

For example, when adding weight to cannonball squats, start with light weight and slowly increase the weight.

So be sure, that before doing leg workouts, always warm up properly and cool down afterward. Also, don’t forget to stretch.

What Equipment Is Needed For Cannonball Squats

The equipment you will need for cannonball squats depends on which variation you are aiming to perform.

If you are doing bodyweight squats, you just need to warm up with or without equipment. If working out from home, you can warm up by using a skipping rope for example. Or level up to different options of cardio equipment, which is possible to get for a reasonable price.

When doing weighted squats, you will need weights, a barbell, dumbbells or kettlebells, and a rack. This equipment is found in a gym, but if you want to perform this exercise in your home gym – check out the strength equipment.


Cannonball squats are a great way to add extra resistance and intensity to your squat routine. They’re also a lot of fun, which is the main thing!

If you want to give cannonball squats a try, make sure you use proper form to avoid injury. Start with bodyweight, or a lightweight and gradually increase the amount of weight you use as you become more comfortable with the exercise.

Have fun and stay safe!

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