Exercise: Ninja-Breadman Squatsninjabreadman-400

Annoying cousin stealing all your favourite gingerbread-men cookies? Ward them off with your ninja-like strength and skills with this exercise.

Target Muscle Groups: Quads, glutes, hamstrings, core.

Performance Points:

  • Stand with feet approximately hip-width apart, toes pointed slightly outward.
  • Squat down as low as possible until your hamstrings and calves touch.
  • Extend the knees to stand up, then kick leg out to the side, alternating legs each time.


  • Level 1: Start with a small range of motion, squat to 90 degrees, have a chair or counter available to support balance.
  • Level 2: Add the kick when you squat, again have a support available to catch you if you lose.
  • Level 3: Squat deeper, add weights if you have them available (frozen turkey works well).

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by Megan Denholm

Megan Denholm is a Bachelor of Kinesiology graduate and is certified with the Canadian Society for Exercise Physiologists as a Certified Personal Trainer. She is also a certified group fitness leader through the Alberta Fitness Leadership Certification Association. She believes that finding a form of fitness that you enjoy is the key to making physical activity a beneficial part of everyday life. She enjoys working with any individual looking to challenge themselves and achieve their health and fitness goals.