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Ways to Change Squat Exercises

The Basic Squat Gets a 3-Way Makeover

There's nothing like a reliable squat for toning your backside — that is, until you change it up a bit! What's great about everyday exercises like squats, push-ups, and lunges is how easy you can build on them to maximize your efforts. Here are ways to take your squat from a backside-burning move to a total-body workout.

Fierce Yoga Sequence

This mini yoga sequence will help you develop a strong core and toned legs, but it also asks you to up the endurance game: Start in Fierce pose for five breaths, and then move into Side Fierce on each side of your body for five breaths. Go back to Fierce pose for five breaths, and then move into Open Side Fierce on the left side and then the right for five breaths each. Finish with another five breaths in Fierce.

Keep reading for two more ways to change up your basic squat!

Kettlebell Squat Lunge

Talk about a compound move. This exercise works just about every muscle group in your body while also challenging your balance.

  • Stand with your feet wider than hips' width apart, toes slightly pointing out. Squat down and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
  • As you inhale, press into your feet and explode up, stepping your left leg behind you. Either plant your entire foot flat on the floor or land on the ball of your foot. As you lunge, swing the kettlebell up over your shoulders.
  • Slowly exhale and step your left foot forward, coming back into the low squat. Maintain control of the kettlebell as you swing it up and down.
  • This counts as one rep. Complete three sets of 12 to 15 reps on each side.

Jump Squat

Adding plyometrics to your strength-training routine is an easy way to burn more calories. Let's get jumping!

  • Begin with feet shoulder's width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
  • Jump up as explosively as you can, reaching for the ceiling.
  • When you land, lower back into the squat position to complete one rep.
  • Do three sets of 12 reps.
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Join The Conversation
Nancy-Einhart Nancy-Einhart 3 years
Oh man, she makes the jump squat look so easy and graceful. When I do it, it looks like it hurts.
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