Squats are like the LBD of your butt and leg workout. They’re a total staple, and they make your bod look amazing.
But squats aren’t just great for your booty: They strengthen pretty much every muscle in your lower body, including your thighs, core, calves, glutes, hamstrings, and abs—assuming you do them right, of course.
Here’s how to do a classic squat:
First, stand tall with your feet spread shoulder-width apart. Lower your hips to the floor and bend your knees. Return to the starting position while squeezing your glutes. That’s one rep.
Now that you know how to do a standard squat, consider adding some squat variations to the mix; each squat variation below works your muscles in different ways for max lower-body benefits.
1. Plie Squat
How to: Stand with your legs about two feet apart, toes turned out, hands on your hips. Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor. Return back to start. That’s one rep. Do 15 reps.
2. Squat and Lunge
How to: Start in a standing position, with your hands on your hips. Lower down into a squat, making sure to keep your knees from passing your toes. Come back to start. Take a large step forward with your left foot, landing on your left heel, and lower down toward the ground. Allow both legs to bend to approximately 90 degrees. Return to start. That’s one rep. Do 15 on each side.
3. Side-To-Side Squat Jump
How to: Stand with your feet shoulder-width apart and arms by your sides. Push your hips back, bend your knees, and lower until your upper thighs are parallel to the floor. Raise your arms until they are parallel with the floor. Pause, then jump as high as you can toward the right. Land, then jump back to start. That’s one rep. Do 15 on each side.
4. Lateral Squat Walk
How to: Stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step your left foot out to the side, followed by your right. Then step back to the left. That’s one rep. Do 15 reps. (Place a mini band around your thighs for a greater challenge.)
5. Squat Pulse
How to: Stand with your feet hip-width apart, hands clasped in front of your chest. Push your hips back and bend your knees to lower into a squat. Lift your body up a couple of inches, then lower back down. That’s one rep. Do 15 reps.
6. Squat Jump
How to: Stand with your feet hip-width apart, toes forward, with your hands in front of your chest. Bend your knees, then explosively jump as high as you can. Land softly on the balls of your feet and immediately lower into your next squat. Do 15 reps.
7. Wide-Leg Sumo Squat
How to: Stand with your feet slightly wider than shoulder-distance apart, then turn your toes open. Bend your knees, reach your hips back, and lower down into a squat. Lower until your hips are slightly below the level of your knees. Pause at the bottom, then drive into your heels to stand up. That’s one rep. Do 20 reps.
8. Sumo Squat With Pulse On Toes
How to: Stand with your feet slightly wider than shoulder-width apart, then turn your toes open. Lift your heels, so your weight is in your toes. Bend your knees, reach your hips back, and lower down into a squat. Lower until your hips are slightly below the level of your knees. Pause at the bottom, then drive into your heels to lift two inches higher. Lower back down. That’s one rep. Do 20 reps.
9. Sumo Squat Jack
How to: Stand with your feet slightly wider than shoulder-distance apart, then turn your toes open. Bend your knees and sit your hips back to lower your body until your knees are bent nearly 90 degrees, with your arms crossed in front of your chest. From that position, jump your legs in to meet each other, lifting your arms straight up. Immediately jump back to squat position. That’s one rep. Do 20 reps.
10. Spiderman Lunge + Squat
How to: Get into a plank position with your hands placed directly under your shoulders. Bend your right leg and bring your foot to meet your right hand. Then repeat on the left side. Bring your hands in front of your chest and hold a squat position for two seconds. Then, place your hands down in front of you, and jump your feet back to plank position. That’s one rep. Do 20 reps.
11. Pistol Squat With Medicine Ball
How to: Stand on one leg. The other should be bent, with your foot in line with your opposite knee. Hold a medicine ball in front of your chest. Extend your bent leg and press the ball in front of you as your lower your body down as far as you can go. Driving through your left heel, stand up and bring the ball back to your chest. That’s one rep. Do 15 reps on each side.
12. Goblet Squat
How to do it: Stand with your feet hip-width apart and hold a kettlebell in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat. Push yourself back to start. That’s one rep. Do 15 reps.
13. Bulgarian Split Squat
How to do it: Hold a dumbbell in each hand, stand about two feet in front of a step; extend your right leg back and place your foot on the step. Bend your knees to lower your body as far as you can (or until your knee hovers right above the ground), keeping your shoulders back and chest up. Pause, then press through your left heel to return to start. That’s one rep. Do 15 reps.
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