We love squats! They're effective and fun — but you probably already know that. There are so many squat variations that we rounded up 10 of our favorites to create one killer and quick workout. We know doing a 100 squats sounds like a formidable challenge, but try it! You just might surprise yourself.
Directions: After warming up with three minutes of light cardio (butt kickers, jumping jacks, and high knees), do 10 reps of the each squat variation. Take breaks as needed. Cool down by stretching your quads [1], hamstrings [2], and glutes [3].
- Basic squat
- Goblet squat
- Jump squat
- Squat hop
- 180 jump squat
- Sumo squat
- Sumo squat with punch
- Sumo squat jump
- Single leg squat left
- Single leg squat right
Keep reading for an explanation of each move. Enjoy!
Basic Squat
Reps: 10
- Stand with your head facing forward and your chest held up and out.
- Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
- Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
Goblet Squat
Reps: 10
- Start standing with your feet wider than shoulder width and your toes pointed slightly out. With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused in your heels, push yourself up to the starting position.
Squat Jump
Reps: 10
- Start in a squat with your arms by your sides.
- Swing your arms to the ceiling, and jump.
- Land quietly as you return to the squat position. This completes one rep.
Squat Hop
Reps: 10
- Start in a squat with your feet slightly wider than your hips and your hands clasped loosely at your chest.
- Maintain the posture of the squat as you hop your feet off the ground a few inches. Land softly on the ground and deepen the squat, keeping your weight in your heels, to complete one rep.
180 Jump Squat
Reps: 10
- Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor.
- Jump up, spinning to the left 180 degrees (halfway around), bringing both hands overhead. Land softly in a deep squat, twisting your torso to the left with the left hand reaching toward the ceiling and the right hand toward the floor. This completes one rep.
- Repeat, but reverse directions so you jump, spinning to the right and going back the way you came.
Sumo Squat
Reps: 10
- Stand with legs wide and toes pointed outward slightly.
- Bend down until your knees are over your ankles, then straighten your legs. This completes one rep.
Sumo Squat and Punch
Reps: 10
- Come into a wide sumo squat; punch to the left then right.
- Return to standing to complete one rep
Sumo Squat Jump
Reps: 10
- Stand with your feet shoulder-width apart and slightly turned out, arms resting on your hips.
- Bend your knees and plié, then jump up explosively. Keep your core engaged.
- Land with control, lowering your body back into the squat position to complete one rep.
Single-Leg Squat Right Side
Reps: 10
- Stand firmly with both feet together. Put weight into your right leg and lift your left leg into the air.
- Keeping the leg lifted, bend the right left knee into a squat. Then straighten the right knee to return to standing to complete one rep.
Single-Leg Squat Left Side
Reps: 10
- Stand firmly with both feet together. Put weight into your left leg and lift your right leg into the air.
- Keeping the right leg lifted, bend the left knee into a squat. Then straighten the left knee to return to standing to complete one rep.