Sep. 2, 2014 at 4:18 PM ET
A traditional bodyweight squat involves a shoulder-width stance, arms out in front or hands behind your head, and a simple lowering of yourself towards the ground by bending at the knees and hips.
Very good for you but totally boring!
These three squat variations take that move to the next level by tweaking the basics. Try them out for your next workout:
One-legged Bulgarian split squat
(Great for glutes and quadriceps)
To do: Place the top of your foot on a step or sturdy chair behind you, with your weight supported on the other leg. Facing away from the step, bend the front leg into a lunge by bending at the knee and hip, pause and return to starting position; repeat 12 to 15 times and switch legs.
(Great for inner thighs)
I doubt any of you are aspiring to look like sumo wrestlers but this is a great thigh blast.
To do: Stand in a wide stance, toes turned out to 2:00 and 10:00. Keep your abs tight and back straight as you lower your body until your thighs are parallel to the floor. Pause and push back up through your heels. Repeat 12 to 15 times.
Great for tightening the entire lower body and getting the heart rate up, when done quickly and in rapid succession.
(Note: Do these only after a thorough warm-up)
To do: Stand tall with your feet hip-width apart and your hands clasped behind your head. Keeping your weight on your heels, squat down until your thighs are parallel to the floor. Pause and without the use of your arms, jump as high as possible. When landing, make sure to absorb the impact by pushing your hips back and flexing your knees. Repeat immediately. Do 10 to 15 for one to three sets.
Swap one or two of these out for your regular squats a couple times a week for your best legs yet!
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