Squats are like the LBD of your workout—they’re the perfect staple and they make your body look pretty amazing. But just like your wardrobe, your fitness routine could use some variety. For an upgrade with major results, try these 7 squat variations from my book, Balanced Body Breakthrough.
All of the beautiful exercise images below thanks to: Kuroda Studios
Stand with the feet hip distance apart toes facing straight forward. Extend the arms out in front of you for balance. Sit the butt back and down, bringing the thighs parallel to the floor. Make sure the heels stay on the floor and chest is lifted. Keep the knees behind the toes as shown in picture. Press through the heels to return to a standing position. Try 2-3 sets of 10-20 reps.
Perform a basic squat, but instead of returning to standing, stay in the lowest part of your squat with your thighs parallel to the ground and move up and down, keeping the movement small (a few inches up or down) and fast. Make sure your knees stay behind your toes. Try a 2-3 sets of 30-60 seconds
Stand with your feet and legs together. Sit backward and down, pushing your hips out behind you. Lift your arms as high as you can, taking care not to let your chest drop. You can return to standing and repeat the squat, or for more of a challenge, hold it. Have fun with this one, hold for a set amount of time or mix it up with sets and reps going up and down.
Stand with feet hip distance apart and raise the right leg, flexing the right ankle and pushing the hips back. Lower the body while keeping the right leg raised (a squat with one leg).Hold and then return to standing. You can use a bench to squat/sit on to work your way towards doing the single leg squat if needed. Keep the knees behind the toes and the heels firmly on the floor.
Give your squats a lift with this plyometric movement! Not only do they work your muscles harder but they add some cardio to your strength training. Start in the beginning squat position. Lower yourself about half way and then jump up in the air landing softly on your feet as you return to the ground. You can swing your arms for more flavor and fun if you’d like.
This is one exercise where time slows down. Stand with your back against a wall with your feet hip width apart. Lower down until the tops of your thighs are parallel to the ground and your back is flat against the wall. Now hold. Keep holding. Think positive! Embrace the burn. Stay for 30-60 seconds or longer if you want to have a lower body party at the wall.
Not only will dropping it like a squat strengthen your quads, hamstrings, and glutes, adding squats to your regular workout routine could mean fewer injuries . And you’ll increase your bone mass which will help you avoid osteoporosis as you age . Squats really are one of the best ways to a stronger, more powerful, shapely derierre. Try out the exercises above and make it a goal to perform activation + strength exercises for your glutes, hips, and thighs at least 2-3 times a week for best butt results. Take my word for it: these moves look simple, but they are going to transform your backside and keep your butt happy for life.
Want more? Join me to “drop it like a squat” at my Birthday BOOTYcamp this September 29th, 2016 at City Nights Club. Space is limited. Grab a friend, register now, and join me to squat the night away.
Whats your favorite way to squat? Let me know how you drop it low by leaving me a comment below.
I hope to celebrate my 31st Birthday BOOTY with you! Till then, keep your squats low and your standards high my friends.
Some BOOTY loves you,
Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.
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