10 Squat Variations You Have To Try On Leg Day

10 Squat Variations You Have To Try On Leg Day

Is your goal to have a booty like Beyoncé? Maybe you want that junk in your trunk round enough to make a Kardashian jealous? If you want everybody asking if you want some fries with that shake, shakes are not the answer; squats are, and lots of them.

If you are tired of endless repetitions of the basic up and down squat, try these ten squat variations to give your go-to booty routine an upgrade (p.s. all of these exercises can be done at home, no fancy equipment needed).

1. Drop Squats:To perform a drop squat stand tall with your feet hip width apart. Make sure your feet are parallel or your toes can be turned out slightly. Jump your feet out and lower into a squat (your legs should be slightly wider then shoulder width apart). As you are lowering into the squat position, bring your right hand in front of you and touch the ground. At this point your left arm should be behind your back and relaxed. Jump your feet back in, and return to the starting position (this is one repetition). Repeat and alternate which hand touches the ground. Aim to complete three sets of fifteen repetitions.

2. Squat Jacks:To perform squat jacks start standing with your feet close together. Lower yourself into a half squat position keeping your chest up and back straight. Jump your feet out to both sides, staying in the squat position. Quickly jump back to the starting position and repeat. Continue this pattern for thirty seconds to one minute. Complete three sets.

3. Body Weight Squats:  To perform body weight squats stand tall with your feet shoulder width apart. Make sure to keep your chest up, back straight, and your knees behind your toes throughout the exercise. Lower yourself into a squatting position until your thighs are parallel with the ground. As you lower into the squat position, simultaneously raise your arms in front of your body until they are parallel with the ground. Raise yourself up and return to the starting position and repeat. Aim to complete three sets of twelve to fifteen repetitions.

4. Duck Walk Squats:  To perform duck walk squats stand with your feet a little wider than shoulder width apart. Lower yourself down into a squatting position until your thighs are parallel to the floor. Make sure to keeps your chest up, abs engaged, and eyes focused on a point directly in front of you. Take five duck like steps forward then take five duck like steps backwards and repeat. Continue this pattern for thirty seconds to one minute for three sets.

5. Lateral Shuffle Squats:  To perform lateral shuffle squats stand with you legs slightly wider then hip width apart and your toes turned out slightly . Lower yourself into a quarter squat position with your arms parallel to the ground in front of your body. Make sure to keep your chest up, back straight, and your knees behind your toes.  Keeping your weight on your heels take three to five steps to the right then take three to five steps back to the left and repeat.  Continue this pattern for thirty seconds to one minute for three sets.

6. Squat Jumps: To perform squat jumps stand tall with your feet about hip width apart. Make sure to keep your chest up, back straight, and eyes focused on a point directly in front of you. Lower yourself into a squatting position until your legs are parallel with the ground then explosively jump upward throwing your arms above your head. Land softly, lower yourself back into a squatting position, and repeat. Aim to complete three sets of ten to fifteen repetitions.

7. Squat Thrusts:  To perform squat thrusts stand tall with your feet shoulder width apart and your arms hanging to your sides. Lower yourself into a squatting position and place your hands on the ground directly in front of you near your feet. Jump your feet out behind you into and push up position then quickly jump back into a squat. Return to the starting position and repeat. Continue this pattern for thirty seconds to one minute for three sets.

8. Pistol Squats:  To perform pistol squats stand tall and raise one foot off of the floor. Make sure to keep your chest up, eyes focused on a point in front of you, and your back straight. Slowly lower yourself as far as you can go into a squatting position while maintaining good form and balance (don’t worry if you cannot get into a deep squat right off the bat, this move take a lot of practice to perfect). Hold at the bottom briefly and then return to the starting position. Aim to complete three sets of ten repetitions on each leg.

9. Dumbbell Squats: To perform dumbbell squats stand tall with your feet slightly wider than hip width apart. Make sure to keep your chest up, back straight, abs engaged, and knees behind your toes. Holding dumbbells at each side, slowly lower yourself into a squatting position until your thighs are parallel with the floor (if you do not have access to dumbbells soup cans, gallons of milk, bags full of groceries, or anything else you have that is easy to grip with one hand will work just great). Pause briefly at the bottom of your squat then drive up out of the squat to return to the starting position and repeat. Aim to complete three sets of fifteen repetitions.

10. Sumo Squats: To perform sumo squats stand tall with your feet slightly wider than shoulder width apart and your toes turned outward (about a 45 degree angle). Make sure to keep your chest up, back straight, and your knees behind your toes. Holding dumbbells in front of your body resting just below your pelvis, lower yourself into a squatting position until your thighs are parallel with the ground. Once your thighs are parallel with the ground, drive your body upward until you reach the starting position and repeat. Aim to complete three sets of twelve to fifteen repetitions.

Ten new exercises for one better booty. Add these to your gym routine and never let your squat day be boring again.

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