Squats are undeniably some of the most effective full-body workouts to tone and tighten your core, glutes, thighs, and even calves.
The results they yield are well worth the pain (and lingering day-after soreness), but let’s be honest: standard squats can start to feel redundant and tedious after awhile. Reinvigorate that repetitive up-and-down-up-and-down-blah-blah-blah motion with these challenging alternatives.
This ain’t you’re mama’s squat circuit…and it’s not for the faint-of-heart either. So, deep breaths, everyone.
The burn is about to get real!
- Chair Squat:
- Stand up straight with your feet together and arms extended above your head.
- Bend your knees deeply and shift hips backward, lowering into a seated position.
- Hold this stance for approximately 2 seconds, then return to a standing position.
- Do 30 repetitions (20 for beginners) of this squat variation.
- Figure-Four Squat:
- Stand up straight with your feet shoulder-width apart and arms extended in front of you.
- Bend your knees into a slight squat, then lift your left leg and cross it over the right thigh.
- Lower your right knee deeper and hold this stance for approximately 2 seconds.
- Return to a standing position, then repeat steps 1-3, switching to your right leg this time.
- Do 30 repetitions (20 for beginners) of this squat variation, alternating legs.
- Pistol Squat:
- Stand up straight with your feet shoulder-width apart and arms extended in front of you.
- Bend your knees into a slight squat, then straighten the left leg, parallel with your arms.
- Lower your right knee deeper until the glutes are practically touching your heel.
- Hover your left leg above the floor and hold this stance for approximately 2 seconds.
- Return to a standing position, then repeat steps 1-5, switching to your right leg this time.
- Do 20 repetitions (10 for beginners) of this squat variation, alternating legs.
- Single-Leg Squat:
- Stand up straight with your feet together and arms extended in front of you.
- Lift your right foot off the floor and raise the leg slightly out behind you.
- Hold this position, while stacking your hips directly in line with the shoulders.
- Lower your left knee deeply and hold this stance for approximately 2 seconds.
- Return to a standing position, then repeat steps 1-4, switching to your left leg this time.
- Do 30 repetitions (20 for beginners) of this squat variation, alternating legs.
- Yoga Squat:
- Stand up straight with your feet together and arms extended by each side in a T-shape.
- Place your right elbow under left elbow and wrap the right hand around left forearm.
- Further entwine both arms until your palms are facing back-to-back.
- Position your left leg over right leg and lock the left foot securely behind right calf.
- Bend your right knee deeply and hold this stance for approximately 2 seconds.
- Return to a standing position, then repeat steps 1-5, switching to the left leg this time.
- Do 20 repetitions (10 for beginners) of this squat variation, alternating legs.
Ooo I’ll have to give that four-figre squat a shot! It looks awesome. I’ve been workin’ on my pistol squats but they don’t look ANYTHING like yours! Haha my hip and ankle mobility need mucho work.
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