Tuesday, November 3, 2015

10 Squat Variations That You'll Love

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We all know that squats -- done right! -- are one of the best exercises we can do in order to tighten and tone our thighs, calves and butt. But they get pretty repetitive, pretty quickly. Which is why we're super stoked to find this list of 10 -- yes, TEN -- squat variations from Lee Hersh at Fit Foodie Finds. Here are the variations as she describes them:
  • Bodyweight Squat: Begin with feet hip-width distance apart. As you inhale, lower down keeping the weight in your heels and chest lifted. As you exhale, drive through your heels and stand back up.
  • Horse Squat: Begin in horse pose, a wide stance with your heels in, toes out, and a slight tuck 
  • inward with your tailbone. As you inhale, lower down keeping the weight in your heels and chest lifted. As you exhale, drive through your heels and stand back up.
  • Figure-4 Squat: Begin in figure-4 pose, with your left ankle on top of your right thigh balancing on your right leg. As you inhale, lower down keeping the weight in your heel and chest lifted. As you exhale, drive through your heel and stand back up.
  • Squat Pulses: Begin with feet hip-width distance apart. As you inhale, lower down, keeping the weight in your heels and chest lifted. Pulse your squat up and down (micro movement!), staying relatively low in your stance.
  • Froggy Squat: Begin in a froggy squat, with your heels in, toes out, and back flat (the weight should be in your heels not your toes!). As you inhale, raise your booty to the sky, keeping a flat back. As you exhale, lower back down into froggy squat. 
  • Jump Squat: Begin with feet hip-width distance apart. As you inhale, lower down keeping the weight in your heels and chest lifted. As you exhale, explode off the ground jumping up. 
  • Chair Squat: Begin with feet together and thighs together. As you inhale, lower down keeping the weight in your heels and chest lifted. Squeeze your thighs together on the way down. As you exhale, drive through your heels and stand back up.
  • Sumo Squat: Begin in a wide stance (not as wide as horse pose), with your heels inward and your toes slightly outward. As you inhale, lower down keeping the weight in your heels and chest lifted. As you exhale, drive through your heels and stand back up.
  • Out and In (Plyo) Squat: Begin with feet a little wider than hip-width distance apart. As you inhale, lower down keeping the weight in your heels and chest lifted. As you exhale, explode of the ground landing with your feet together. Lower down into a chair squat and explode back up into a regular squat.
  • Plank to Squat Squat: Begin in froggy squat with your heels in, toes out and back flat (the weight should be in your heels not your toes!). Plant your hands on the ground and explode your feet back into a high plank pose. Jump back into your froggy squat with the weight in your heels and lift your chest up high.  
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