8 Squat Variations That’ll Work Your Butt Off

You know what the fastest way to a tighter, stronger, curvier, perkier butt is? Squats!

But, no one wants to do endless repetitions of basic, up-and-down squats, even though they work virtually every muscle in your body. The secret to real results lies in having a variety in your workout.

How it works: Add any mix of these moves to your routine and perform the indicated number of reps and sets.

Total Time: up to 30 minutes

1. Oblique Squat

How to:

  • Place hands on head, elbows pointing out.
  • Stand with your feet shoulder-width apart and descend into a squat position.
  • Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee.
  • Return to start, and repeat on the other side.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

Related article: 4 Moves For A Bigger Better Butt

2. Jump Squat

How to:

  • Stand with feet shoulder-width apart, hands clasped in front of chest, and descend into a squat position.
  • Explosively push upward, jumping as high as you can.
  • Make sure to drive through heels and not toes.
  • Upon landing, immediately squat down.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

3. Narrow Squat

How to:

  • Start in standing position, hands clasped in front of chest, feet together.
  • Lower into a squat until thighs are parallel to floor.
  • Hold, then return to start.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

4. Pistol Squat

How to:

  • Stand upright with feet shoulder-width apart.
  • Place heel of left foot on the floor slightly in front of you, toes up.
  • Raise left leg in front of body as you push hips backwards and bend into a squat on the standing leg.
  • If necessary, extend arms in front of you to assist with balance.
  • Lower hips as low as possible, keeping front leg lifted.
  • Push back to start.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

5. Curtsy Squat

How to:

  • Stand with feet hip-width apart and elbows bent, hands clasped in front of chest.
  • Lower into a squat, thighs parallel to floor.
  • Step right foot back and to the left, and squat an inch lower.
  • Return to starting position.
  • Repeat on the opposite side.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

6. Split Squat

How to:

  • Stagger your stance, with front foot 2-4 feet in front of rear foot.
  • Stay on the toes of rear foot.
  • Lower hips until front thigh is at least parallel to the floor.
  • Push through the front leg’s heel, and drive the hips and knees upwards, to return to the starting position.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

7. Isometric Squat

How to:

  • Stand with feet hip-width apart and arms by sides.
  • Squat, clasping hands in front of chest, elbows bent by sides.
  • Staying in the squat, extend left leg out to the side and tap toe to floor. Return to starting position, then repeat on the opposite side.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

8. Pop Squat

How to:

  • Stand with feet wider than shoulder-width apart and toes slightly turned out.
  • Clasp hands in front of chest.
  • Explosively push off feet, bringing them together as you jump into the air, arms extended at an angle behind you.
  • Land back in the squat position.
  • That’s one rep.
Sets: 2-3 Reps: 15-20
By |2018-10-30T14:30:50+00:00October 30th, 2018|Categories: Lower Body Exercises|Tags: , , , , , |