Squats — you love 'em, you hate 'em, or you love to hate 'em. In any case, they are a simple, effective, and versatile move to have in your workout arsenal. Squats work your entire lower body: calves, hamstrings, glutes, quads, and lower back. They help prevent injuries caused by imbalance or overuse, and they also help with your balance. Whether you are new to the squat world or are bored with your normal workout, here are seven squat variations to add to your routine.
Related: Try our 30-Day Squat Challenge
Before branching out, take time to learn how to perform a basic squat correctly. When you squat, pretend you are sitting in a chair, and remember to keep your weight in your heels.
Now that you've got your basic form down, it's time to add some weights to your squat. This basic dumbbell squat will work your core while challenging your balance.
This deep squat will target your thighs and hips. Once you master this deep squat, try holding a dumbbell or kettlebell for an added challenge.
Here's a multitasking move that will sculpt your bottom and give you shapely shoulders, too!
Widening your legs as you do in the sumo squat (aka plié squat) helps you work your glutes even more. Raise the bar by adding arm-sculpting bicep curls.
Try this wide squat, and you'll feel a burn in no time. The addition of a heavy weight increases the challenge so you can tone up quicker.
Things get more challenging when you're on top of a Bosu ball. This move will challenge your core, lower body, and sense of balance. It's a great combination of squats and cardio, too!