5 Ways to Squat

Oh, the squat! Chances are you either love them or hate them! Personally, squats are one of my favorite exercises but they can be a killer so I get it if you love to hate them!
Squats are a very effective lower body exercise that can be done anywhere with or without added weight which is what makes them such a great home exercise. Not to mention the really great things regular squatting can do for your butt! Squats target and strengthen your glutes, hips, quads and hamstrings. Your core will also get worked during a proper squat. With all those perks, what’s not to love, right?!

Squats are one of the most versatile exercises because there are SO many variations. I’ve listed 5 here that I routinely use but there are dozens! You could even get creative and figure out your own variations. With any variation, keep your core tight and your chest and head up. When squatting down, keep your butt out behind you and lower until your thighs are at least parallel to the floor and even a little further if you can.
Standard squat – feet about shoulder width apart, core tight, hands on hips or clasped in front of you. Squat down until thighs are at least parallel or a little past parallel. Keep your knees in line with your toes. Pause and press up through your heels to return to start.


Prisoner Squat – feet about shoulder width apart, core tight, hands clasped behind your head. Squat down until thighs are at least parallel or a little past parallel. Keep you knees in line with your toes. Pause and press up through your heels to return to start.


Sumo squat – feet wider than shoulder width with toes pointed out at about 45 degrees (like a Sumo wrestler). Squat down until thighs are at least parallel or a little past parallel. Keep your knees in line with your toes. Pause and press through your heels to return to start.


Split squat – start with a staggered stance, core tight and hands on hips or clasped in front of you. Slowly squat to parallel or lower keeping knee in line with toes. Pause and press through your heel to return to start.


Wall squat – stand with back against a wall and feet shoulder width apart and out in front of you about a stride length from the wall. Keeping core tight, slide slowly down the wall until your thighs are parallel to the floor. Pause and hold this position for 10-30 seconds (or longer!). Press through your heels to slide back up the wall and repeat.


All of these exercises can obviously be done without added weight but just for good measure my daughter felt I needed a little extra!


Happy Exercising!

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