The Swing Squat is a dynamic warm-up exercise that targets your lower body, activating the muscles you’ll rely on during physically demanding tasks, like climbing ladders, carrying gear and pumping and dragging hose lines. By starting with a controlled, slow tempo and then increasing the pace, this movement promotes blood flow to your legs, hips, and core – all to ensure those muscles are primed and ready for action.

Swing Squat Instructions

  • Begin in a wide stance with feet slightly wider than shoulder-width apart
  • Sit back as you place your elbows between your knees
  • Flex your knees and push your elbows out as you sit upright into a squat position
  • Extend your knees as you drive your hips up
  • Maintain a slow tempo through your full range of motion for 30 seconds
  • Increase tempo to create a more dynamic movement for another 30 seconds
  • Inhale into knee extension, exhale into knee flexion

For more firefighter-specific workouts, wellness education, and other resources visit firefighterpeakperformance.com