While a classic squat is sure to shape those glutes and strengthen those legs, varying your squats can challenge your core, arms and calves. Plus they can even get that heart racing, helping to burn lots of calories!
Here’s our 5 favourite squat variations to mix up your workouts.
1.) Squat Jump
This cardio boost will get that heart pumping and some calories torched.
Starting in your basic squat position (standing tall with your feet hip-width apart and toes pointed forward), lower yourself down, keeping your abs super-tight and making sure your knees don’t pass your toes. Now, rather than standing back up (like you would with a classic squat), jump up off the ground, rising as high as you possibly can. Land with your knees slightly bent and return to that squat position.
Repeat this move for 45 seconds.
2.) Squat Jumping Jacks
This one’s another cardio booster to torch some fat!
Start by standing tall with your feet hip-width apart and toes pointed slightly outwards. Next up, squat down low and jump your feet together and then apart. Keep jumping your feet in and out for 45 seconds as you maintain that squat position … you’ll soon feel the burn!
3.) Squat - Knee to Elbow
Time to slow things down (a little).
Begin by standing tall with your feet shoulder-width apart and toes pointed slightly outwards. Now, place your hands behind your head with your elbows pointing outwards -just imagine you’re about to do a sit-up.
Next, lower yourself down into a squat and then as you stand up, shift all your weight onto your left foot and lift your right knee up in the air. As you lift that right knee, twist your body so that your elbow and knee meet. Place your right leg back onto the floor and repeat the squatting process, alternating between left knee and right knee each time you stand.
Repeat for 45 seconds.
4.) Goblet Squat
This move is going to focus on building some serious muscle, so be sure to take it slow and steady.
Holding a dumbbell of your choice (ranging from 10kg through to 40kg), start by standing tall with your feet hip-width apart and toes pointed slightly out. Now, keeping your abs super-tight and ensuring your knees don’t pass your toes, squat low. Push your weight into your heels to stand yourself back up and repeat for 10 squats … easier said than done!
5.) Kettlebell Swing Squat.
Incorporating a kettlebell swing is going to target your hamstrings, glutes, lower back and shoulders all in one go … plus it’s going to raise your heartrate.
Holding a kettlebell of your choice, start with your feet shoulder-width apart and toes pointed slightly outwards. Now, with your hips pushed backwards, and with a flat back and risen chest up, squat, swinging the kettlebell back between your legs. As you begin to stand, swing your arms (keeping them straight) so they are at chest height. As the kettlebell lowers again, squat down, keeping those hips pushed backwards and repeat for 20.
So, if you’re sick and tired of plain old squats, try our 5 squat variations!