Squats are like the LBD of your butt and leg day workout—they’re the perfect staple and they make your bod look pretty amazing.
But they’re not just great for your booty: They strengthen pretty much every muscle in your lower body, including your thighs, core, calves, glutes, hamstrings, and abs.
Starting with the basics, here’s how to do a classic squat:
First, stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Push yourself back to the starting position while squeezing your glutes. That’s one rep.
While standard squats are great and all, just like your wardrobe, your fitness routine could use some variety. For an upgrade on this classic move that offers major results, try these nine other squat variations.
1. MINI BAND SQUAT
How to: Stand tall with your feet shoulder-width apart and a mini band looped around your calves. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to starting position. That’s one rep.
2. GOBLET SUMO SQUAT
How to: Grasp the head of a heavy dumbbell and hold it in front of your chest. Set your feet at about twice shoulder-width, your toes turned out slightly. Lower your body down by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. That’s one rep.
3. SQUAT TO OVERHEAD PRESS
How to: Grab a pair of dumbbells and hold them next to your shoulders. Lower your body until your thighs are parallel to the floor. Stand up and press the dumbbells directly above your shoulders. That’s one rep.
4. SQUAT JACK
How to: With your feet hip-width apart, lower your body until your knees are bent to almost 90 degrees. Explosively jump your legs outward, and then immediately jump to bring them back to starting position. That’s one rep.
5. SQUAT WITH FRONT RAISE
How to: Stand with your feet shoulder-width apart, holding a dumbbell at arm’s length in front of you. Lower your body as far as you can while using both arms to raise the dumbbell to shoulder height. Push yourself back to standing and lower the weight. That’s one rep.
6. SQUAT JUMP
How to: Stand with your feet shoulder-width apart and arms by your sides. Push your hips back, bend your knees, and lower until your upper thighs are parallel to the floor. Raise your arms until they are parallel with the floor. Pause, then jump as high as you can while swinging your arms back toward your sides. Land and reset. That’s one rep.
7. SQUAT WITH CHEST PRESS
How to: Hold a dumbbell close to your chest with both hands, keeping your elbows next to your sides. Your feet should be shoulder-width apart. Lower your body as far as you can. At the bottom of the squat, extend your arms straight out in front of you and bring them back to your chest. Pause, then push yourself back up to stand.
8. SPLIT SQUAT
How to: Stand in a staggered stance, right foot about two feet in front of left, hands on hips. Slowly lower your body as far as you can. Pause, then quickly push yourself back up to starting position. That’s one rep. Repeat on the opposite side.
9. SPLIT SQUAT TO SHOULDER RAISE
How to: Hold a pair of dumbbells at arm’s length next to your sides, palms facing each other. Stand in a staggered stance, your right foot in front of your left. Slowly lower your body as far as you can. Pause, then push yourself back up quickly while raising your arms straight out to the sides until they’re even with your shoulders. That’s one rep.
Credit: Women’sHealth
