squats_645

You can either love them or hate them – but there is no denying what a squat can do for your legs and booty! Working your glutes, quads, hamstrings and calves all at once, this exercise is a must for getting your gams toned & tight! With summer just around the corner, it’s time to get those leg muscles fired up and ready for short season! Here are 6 variations for this amazing exercise that are sure to get the job done!

Goblet Squat

Hold a dumbbell with both hands against the middle of your chest. Stand with your feet shoulder-width apart, and toes pointing slightly out. Keeping your chest up and out and your weight on your heels, start pushing your hips back and down towards the floor, squeeze your glutes and return to start. Repeat 15x.

Plie Squat (sumo squat)

Stand with your feet a bit wider than shoulder width apart, turning toes out to the side a bit. Slowly lower down until thighs are parallel with the ground and return to standing. Repeat 15x.

Single Leg Squat

Stand tall with your arms by your sides and lift right foot slightly off the floor. Push your hips back and bend your left knee to lower your body into a squat, raising your arms in front of you to help with balance. Press through your left foot to return to standing. Repeat 15x per leg.

Squat Jumps

Start with feet shoulder width apart, arms out in front, and lower into a standard squat. In one smooth move, letting your arms propel you, jump straight up as high as you can and land as softly as possible. Repeat 15x.

Split Squat Jumps

A combination of a squat and lunge – this move will get your legs screaming. Standing with your back straight and vertical, get in a low lunge position with one leg in front of the other. Jump up and switch legs mid air returning to start position on the opposite leg. Repeat 15x per leg.

Wall Squats

Standing with your feet shoulder width apart and your back flat against a wall, lower down into a sitting position and hold. This move sounds simple enough, but trust me you will feel this burn in your quads! Hold move for 1min.

With all these exercises, be sure to engage the core and use proper form at all times!