7 Squat Variations You NEED to Try

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 from the Women's Health Big Book of Exercises.

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)

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 straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there. (A) Push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position. (B) 

Wide-Stance Barbell Squat

Hold the bar across your upper back with an overhand grip. (A) Perform a squat with your feet set at twice shoulder width. (B)

Barbell Siff Squat

Hold the bar across your upper back with an overhand grip. Before you squat, raise your heels as high as you can (A) and hold them that way for the entire lift. (B) 

Braced Squat

Hold a weight plate in front of your chest with both hands, your arms completely straight. (A) Perform a squat while holding the weight in place. (B)

Dumbbell Split Squat

Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Stand in a staggered stance, your left foot in front of your right. (A) Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. (B) Switch legs and repeat

Goblet Squat

Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it's a heavy goblet.)(A) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. (B) Pause, then push yourself back to the starting position.

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Keep Abdominal Weight Loss Going With a Liver Cleanse-Abdominal weight aloss

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