SQUAT EXERCISES week 2
Squats are like the LBD of your butt and leg workouts. They’re a total
staple, and they make your bod look amazing.
But squats aren't just great for your booty: They strengthen pretty much
every muscle in your lower body, including your thighs, core, calves,
glutes, hamstrings, and abs—assuming you do them right, of course.
Here's how to do a classic squat
First, stand tall with your feet spread shoulder-width apart. Bend your
legs and lower your hips toward the floor, making sure to not let your
knees collapse inward while you're doing so. Return to stand while
squeezing your glutes. That's one rep.
Now that you know how to do a standard squat, consider adding some
squat variations to the mix; each type of squat below works your muscles
in different ways for max lower-body benefits.
Time: 15 minutes
Equipment: None
Good for: Lower body
Instructions: Choose three moves below. For each move, do the
indicated number of reps, then continue to the next move. Repeat the
entire three-move circuit two to three times.
1. Goblet Squat
How to: Stand with your feet hip-width apart and hold a kettlebell in
front of your chest, elbows pointing toward the floor. Push your hips
back and bend your knees to lower into a squat. Return to start. That's
one rep. Do 15 reps.
2. Bulgarian Split Squat
How to: Stand about two feet in front of a step; extend your right leg
back and place the top of your foot on the step. (Optional: Hold a
dumbbell in each hand.) That's your starting position. Bend your knees
to lower your body as far as you can (or until your knee gently taps the
ground), keeping your shoulders back, chest up, and hips facing forward.
Pause, then press through your left heel to return to start. That's one
rep. Complete 10 reps on each side.
3. Cossak Squat With Overhead Press
How to: Begin by standing up straight, with your feet slightly wider
than shoulder-width apart, and a kettlebell in each hand. Rack the
kettlebells in front of your chest, and then raise your right arm straight
into the air. Lift your left foot and take a large step to the left, then sit
your hips back and lower down until your thighs are nearly parallel to
the floor. Straighten your left leg and rise back up. That's one
rep. Complete 10 reps on each side.
4. Kang Squat
How to: Stand up straight with your feet wider than hip-distance apart,
toes pointed slightly outward. Place your hands behind your head. Hinge
at your hips and lower your torso down until it is nearly parallel with the
ground. Then, sit your hips back and bend at the knees until your thighs
are parallel with the ground. Push through your heels and reverse the
movement, returning to stand. That's one rep. Complete 12 to 15 reps.
5. Modified Pistol Squat
How to: Sit on a chair with a dumbbell held in both hands in front of
your chest. Lift your right foot so it's hovering above the floor. Push
through your left heel and rise up to standing on one leg, while bringing
your right leg up to a 90-degree angle at hip height. Reverse the
movement and lower back to start. That's one rep. Complete 12 to 15
reps on each side.
6. Pistol Squat With Medicine Ball
How to: Stand on your left leg. The other should be bent with your right
foot in line with your opposite knee. Hold a medicine ball in front of your
chest. Extend your right leg and press the ball in front of you as you
lower your body down as far as you can go. Driving through your left
heel, stand up and bring the ball back to your chest. That's one rep. Do
15 reps on each side.
7. Lateral Step Out Squat
How to: Stand up straight with a resistance band wrapped just below
your knees. Clasp your hands in front of your chest. Take a big step to the
right, then bend your knees, sit back, and lower until your thighs are
parallel with the floor. Engage your glutes and press back up through
your heels to your starting position. Repeat on the other side. That's one
rep. Complete 10 reps.
8. Squat To Press And Twist
How to: Hold dumbbells at shoulder height, elbows bent, and palms
facing each other. Sit your hips back and lower down into a squat
position. As you rise up, press the weights overhead and rotate your
torso to one side. Lower back into a squat, then repeat the twist on the
opposite side. That's one rep. Complete 10 reps.
9. Isometric Squat
How to: Stand with your feet shoulder-width apart, hands clasped in
front of your chest. Push your hips back and bend your knees until your
thighs are nearly parallel to the ground. Hold for 30 to 60 seconds.
10. Curl To Squat And Press
How to: Get into a low squat position, with a kettlebell in each hand.
Curl the weights up until they're racked on your shoulders. Then, press
through your heels and drive your body up to a standing position, using
the momentum to lift the kettlebells overhead in the same motion. Lower
back to your starting position. That's one rep. Complete 15 reps.
