Squats are basic and non-negotiable exercises for your glutes and legs. They tone the quads, hamstrings, glutes, abdominal muscles, and calves.
To do a basic squat, stand tall with your feet apart at shoulder width. Bend your knees to lower your hips towards the ground. Make sure to keep your knees firm. Don’t let them collapse inwards as that will ruin your form. Return to your standing position. That’s one repetition. Make sure to squeeze your glutes on the way up. This adds to the muscle burn and will make you tone your body faster.
The basic squat can get old really quickly. There are some modifications that you can do to keep your squats challenging.
Goblet Squat
Stand straight with your feet apart and at hip’s length. Hold a kettlebell in front of you. Keep your elbows pointed towards the floor. Bend your knees and push your hips back to do one squat. Squeeze your glutes as you stand back up. Do at least fifteen repetitions.
Bulgarian Split Squat
Stand about two feet in front of an elevated step or a box. Pull your leg backward and let it rest on the box. This is your starting position. Then, bend both of your knees to lower your body to the ground. Pause for a bit and hold the position. Straighten them as you go back up. Make sure to keep your shoulders pushed back, your chest pushed out, and your hips always faced forward. Do ten repetitions on each leg.
Cossak Squat With Overhead Press
Stand upright with your feet spread apart and wider than your shoulder width. Hold a kettlebell for each hand. Lift one hand overhead while another hand is on your chest. Take one big step to the left with your left foot. Keep your hips back and bend your knees until your thigh is parallel to the floor. Push from your ankle to resume standing position. Do ten repetitions for each leg.
Kang Squat
Stand straight with your feet wide apart. Make sure your toes are pointing outwards. Place both hands behind your head. Hinge at your hips and bend forward. Do so until your torso is parallel to the ground. Bend your knees to do a squat. Hold it for a beat, then straighten your knees and spine back up. Do fifteen repetitions.
Modified Pistol Squat
Start by sitting on a chair with both hands lutching a dumbbell to your chest. Lift your left foot so that it’s hovering over the ground, then use your other leg to push you to a standing position. Make sure the left leg stays hovered all throughout, preferably bent at a 90-degree angle. Sit back down again by reversing the movement. Do twelve to fifteen repetitiions for each leg.
Pistol Squat With Medicine Ball
Hold a medicine ball with both hands and clutch it to your chest. Stand on your left foot while your right foot is bent in line with your knee. As you extend your right leg whle lowering yourself by bending your left leg, hold the ball in front of you. Hold it as far away from your body as possible. Stand back up again while pulling the ball back to your chest. Do fifteen repetitions for each leg.
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