Squats

Squats are like the LBD of your workout —they’re the perfect staple and they make your body look pretty amazing. But just like your wardrobe, your fitness routine could use some variety. For an upgrade with major results, try these 7 squat variations: MAIN MOVE: BODY-WEIGHT SQUAT First, here’s how to do a basic body-weight squat. Stand as tall as you can with your feet spread shoulder-width apart. (A) Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. (B) Want even more squat options? Try these dance-inspired squats from 2016 Next Fitness Star Selena Watkins: BODY-WEIGHT JUMP SQUAT Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. (A) Dip your knees in preparation to leap. (B) Explosively jump as high as you can. When you land, immediately squat down and jump again. (C) PISTOL SQUAT Stand holding your arms straig...

In the old days, there were two kinds of squats : 'good' and 'bad.' Today, you can shop around between multiple versions of the movement. No more excuses. Get off the machines and give the squat a shot! Want to know how to pick an experienced lifter out of a sea of newbies? Take a look at their squat. Do they move any weight? Are they doing full squats? Do they squat at all? All three questions can usually be answered with a single glance. But notice what question I didn't ask: Are they holding a barbell across their traps? Make no mistake: The classic barbell squat is one of the cornerstones of countless great lifting programs. Done correctly, it will add size. It trains everything from your quads, glutes, and hamstrings to your intestinal fortitude. However, it's by no means the only squat variation, and it's not the only one that deserves consideration in your program. Open your mind and get to know the all-stars of squatting, along with my favor...

Behold The humble bodyweight squat . Not only will dropping it like it's hot strengthen your quads, hamstrings, and glutes, adding squats to your regular workout routine could mean fewer knee injuries. And you’ll increase your bone mass which will help you avoid osteoporosis as you age. Plus, one study shows that increasing lower body strength can help you be a better runner. We've rounded up 40 variations in four different categories—bodyweight, plyometric, weighted, and equipment—for your squatting pleasure (or pain). Bodyweight Squats 1. Basic Squat Start by standing in the beginning squat position with your feet hip-width apart, toes pointing forward, neck straight, and abs tight. Hold your arms out in front of you—straight with palms facing down, bent at the elbows. Or do our favorite arm move: the Aladdin arm cross. Whichever you do, don't put your hands on your legs. Bend your knees and slowly lower yourself down until the tops of your thighs are parallel to...