Squat Variations

Since squats are one of the best things we can do for both our legs and butts, we should be doing them in all our strength workouts. But, that can get old. Not only should we progress our squats, but we don't always want to be doing the same exercise or we'll get bored of them! So here are some variations you can do with squats. Keep in mind where you're starting point is and start from there. Try the advanced moves when you are ready for the next level.

Form: For all squats the same form applies. (At least the ones I'll show you today.) Your feet are shoulder width, knees behind your toes, keep you chest up (don't let it drop down to your knees), and go down as low as you can.

1. Stability Ball Squat Against the Wall:

2. Wall Squat and Hold- Try and hold it for a minute. If you need to, hold it for 20 seconds, rest for 5, then repeat three times. (You'll have to hold it longer than a minute because you took breaks :)

3. Barbell Squat:

4. Squat Jump: Squat, touch the ground, and jump up. Land softly on your feet for a smooth transition and go straight into your next squat. (You don't have to bring your arms together like she does in the picture here.)
5. Plie Squats: These focus more on your glutes and inner thighs. For a more advanced move, go onto your heels to challenge your balance. You can also hold weights between your legs.

6. Bosu Squat: For more advanced moves, turn the Bosu ball around and stand on the black side. Keep your feet far apart to keep your knees from caving in.

7. Squat Sweep: Squat with a Medicine Ball, touch the ground, the bring your arms up to the sky as you stand up.

8. Chair Squat: Put a chair behind you and try to tap the chair and sit right back up. For a greater challenge, get a really low chair :)