the blog

welcome to 


February 15, 2022

Full Squat Day [lower body workout with videos]

full squat day lower body workout with videos by Annie Miller

We call this a “squat day” because squats are the main lift. All accessory work following the main lift supplements the muscle groups used for squats – quads, hamstrings, glutes and adductors. The movement prep focuses on preparing for said patterns for the day.

You will never not see me doing these patterns. And you’ll likely see them in most of my programs. They work. As stated in the title, this is a squat dominant day – meaning hip, knee, and ankle joints opening and closing together.

Yay squat day

Let us start with movement prep (this takes place after a general warm up, and before the main lift). It includes core, mobility + priming the nervous system.

Movement Prep: Hip airplanes, Bulgarian rockbacks,

I don’t give you sets and reps here. But I hope you grasp the simplicity + logic behind the exercise selection and order. Whether you’re a coach or trainee, you can and *should* understand why you’re doing something. If nothing else, you have the right to ask.

Once your movement prep is complete, you’d move forward to the main lift and accessory work. In this case, back squats are the variation I chose for the large compound movement focus of the day.

Main lift: Back Squat

Accessory work:

Here we have some posterior chain work (thrusts), as well as back foot elevated split squats, and some core/adductor work to combat all that abduction these days with the glute gains train. Don’t neglect those inner thighs, my friend.

I chose to do the split squats and hip thrusts as a super set. I personally love these two movements together. It’s pairing a hinge and a squat pattern + getting in some unilateral work.

I end with Copenhagens done from a short lever (the knee) – these can also be done as a long lever (from the mid shin or foot). Long lever makes the exercise more difficult.

Intention. Purpose.

There are endless possibilities for program and workout design. No doubt. This is a single example of my personal style of programming. When looking at, or designing workouts, I like to think about the following:

  • Bilateral
  • Unilateral
  • Planes of motion (sagittal and frontal mainly)
  • Core/pillar strength

Much love. Do you have a favorite squat day accessory exercise?! Mine is obviously back foot elevated split squat. And don’t be afraid – it can be anything!

If you want to get strong, enjoy your workouts and make #educatedgains, then get on the Built by Annie waitlist. 

Join my mailing list for weekly blog and podcast updates. You may or may not get VIP discounts as well. Just saying. Join the fam!

Leave a Reply

Your email address will not be published. Required fields are marked *

I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

Hey you,

The name's Annie & you're reading my thoughts. Let's get acquainted. 

the whole story >







creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

looking for something specific? find it here




brands I love

working against gravity

Fre skin care


blue light blockers

klassy network

code: fdba saves you 15% off


save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and yours truly gets a little kick-back.


code annie

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

view all free resources

tell me more

let's do more

These aren't your "normal" emails.

get the weekly wisdom or daily dose

You will hear from us shortly :)