Squat Variations to Keep You on Your Toes

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Squat Variations to Keep You on Your Toes
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(No Transcript)
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• Whether you love or loathe them, squats work.
  Theyre beneficial not only for your legs and
  glutes, but also your core. Plus, theyre
  a functional exercise, meaning they can help make
  everyday activities easier.
• And while theres no denying the effectiveness of
  a basic squat, there are plenty more where that
  came from. Below, weve got 45 variations to help
  you up your squat game and keep things
  interesting.

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Bodyweight squats

• 1. Basic squat
• This is the holy grail of squatting. Master this
  foundational move and youll be in great shape as
  you work your way through this list.
• Start with your feet shoulder-width apart, toes
  slightly out, and your arms down at your side.
• Start to hinge at the hips and bend your knees,
  sitting back like youre going to sit down and
  allowing your arms to raise up in front of you.
  Ensure that your knees dont fall inward and your
  back stays straight.
• When your thighs are parallel to the ground, stop
  and push up through your heels to return to
  start.

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• 2. Wall squat
• If you have knee or hip problems, a wall squat
  will provide extra support.
• Stand with your back against a wall and step your
  feet out about 12 inches from the wall.
• Bend your knees, dropping into a squat while
  keeping your back pinned to the wall throughout
  the movement.
• Stop when your thighs are parallel to the ground.
  Push up through your heels back to start.

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• 3. Prisoner squat
• Putting your hands behind your head helps to
  stabilize your core and shoulders.
• Start with your feet shoulder-width apart, toes
  slightly out, arms bent, and fingers interlaced
  behind your head.
• Proceed with a basic squat.

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• 4. Side squat
• Its important to work in all planes of motion
  while exercising that means not only front and
  back, but side to side as well.
• Start with your feet shoulder-width apart and
  your arms down at your sides.
• Begin to hinge at the hips and bend your knees,
  stepping your right foot out to the side and
  allowing your arms to raise up in front of you to
  a comfortable position.
• When your thighs are parallel to the ground,
  stand up, stepping your left foot to meet your
  right.

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• 5. Pistol squat
• A more advanced move, a pistol squat is a
  single-leg bodyweight squat that requires
  strength, balance, and mobility.
• Start standing with your feet together and extend
  your arms out in front of you.
• Lift your left leg up off of the floor in front
  of you and squat down on your right, lowering
  until your left leg is parallel to the floor.
• Stand up and repeat on the other side.

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• 6. Single-leg squat
• Not to be confused with a pistol squat, a
  single-leg squat is just that a squat on one
  leg. The main difference is that in a single-leg
  squat, the free leg doesnt have to be parallel
  to the ground.
• Start by standing with your feet together and
  your arms out in front of you.
• Lift your left leg up off of the ground in front
  of you and squat down on your right as far as you
  can go, stopping when your right thigh is
  parallel to the ground.
• Stand up, then switch legs.

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• 7. Plié squat
• Channel your inner ballet star with a plié squat.
  Its great for targeting your hips, too.
• Start with your feet wider than shoulder-width
  apart, toes pointed out.
• Bend your knees, dropping until your thighs are
  parallel to the ground, or as far as you can go.
  Keep your chest up throughout the movement.
• Push through your heels to return to start.

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• 8. Plié squat with foot drag
• Start by doing a plié squat. As you come back up,
  drag your right foot on the ground to meet your
  left leg.
• Step your left foot out wide, plié squat, then
  drag your left foot to meet your right.

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• 9. Squat with knee drive
• Drop down into a basic squat.
• As you come up, drive your right knee up as high
  as it will go.
• Drop immediately down again to another basic
  squat, pushing up and driving your left knee up
  this time.

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• 10. Side-kick squat
• Adding a kick to your squats takes them from
  strength to cardio in no time.
• Drop down into a basic squat.
• As you come up, kick your right leg up as high as
  it will go.
• Drop immediately down again to another basic
  squat, pushing up and kicking your left leg up.