Sure, you can loathe squats at first but once you get to doing them regularly and see that tush getting sexier, you’ll be hooked! Besides working on your booty, squat exercises work your hamstrings, glutes and also save you from knee injuries. Oh, and they also increase your bone mass making them stronger. But squats can be made a whole lot of fun, thanks to the many variations they offer. Want to know all about them? Here’s a low-down…
 

The basic squat

The basic squat

How it’s done:

Stand with your feet hip-width apart and point your toes forward. Make sure your neck is straight and body tight. Now hold your arms in front and face your palms downwards. Next, bend your knees and slowly go down till the tops of your thighs are seen parallel to the ground. Your bottom should be pushed backwards; imagine an invisible chair behind you. Stand up and repeat.

Why it’s good for you:

The muscles in your thighs are stressed as you do the basic squat. This squat workout leads to muscle growth. Moreover, when you start with basic squats you learn the art of maintaining balance and also strengthen your lower body.

Gif credit: Fitnessb

 

Jump squat

Jump squat

How it’s done:

Push your hips back and butt down and tighten your hamstrings. Release by driving your hips in the front and your arms towards the sky as you jump off the ground. Return gently and sink back into the squat before repeating.

Why it’s good for you:

Besides building muscles, jump squats regulate glucose, insulin sensitivity and metabolism in the body. Because this one involves more movement, it also helps body fluid circulation which aids in removing waste from the body.

Gif credit: Pumpup

 

Single leg squat

Single leg squat

How it’s done:

Start by standing in the squat position and then lift your leg up and make sure you bend the knee a bit so your foot is off the floor. You may hold the foot in front or behind you—whichever way you want. Use the right leg and lower yourself down as much as you can. As you return, try to avoid putting your left foot down. Repeat the other side.

Why it’s good for you:

The single leg squat increases flexibility in your hamstrings, quadriceps and calf muscles. It also builds balance between legs. These squats can detect imbalances between legs and correct them as you regularly do them. This balance and symmetry helps especially for injury prevention.

Gif credit: Popsugar

 

Goblet squat

Goblet squat

How it’s done:

You will need a dumbbell or a kettlebell for this one. Hold it at chest height and then set your feet shoulder-width apart. Keep the weight close to your chest and squat. Return to standing while squeezing your hamstrings, glutes and core.

Why it’s good for you:

This is the kind of squat that targets all the muscles in your lower body and improves the way you squat. It makes you stronger and helps you reach the depth of the squat. Since you carry the weight, it forces you to automatically tighten up your core.

Gif credit: Greatist

 

Figure-four squat

Figure-four squat

How it’s done:

Stand straight and bend your knees and lower a few inches so you squat a little. Next, lift your right leg up then bend your knee crossing it over your left leg. Do it in such a way that your right ankle should rest on your left knee. Do not lose balance. Come back to standing and repeat on the other side.

Why it’s good for you:

Figure-four squats target your legs but the twist here is that it stretches out those glutes. These squats also boost balance.

Gif credit: Paleohacks