If you're looking for a powerful way to boost your overall fitness and get some serious results -- fast -- from your workout routine, look no further than performing squatting exercises.
If done regularly they help to define the thighs and buttocks, however squats are often disregarded as just "leg" exercises, when actually they offer benefits throughout your entire body, including deep within your core.
The basic body-weight squat is one exercise that should be a part of virtually everyone's routine, as it's relatively simple to perform, requires no equipment, and can be done just about anywhere. Once you’ve nailed this move work towards getting that J-Lo booty by trying out our other variations and take your workout to the next level!
1. 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)
2. 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)
3. 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)
4. 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)
5. 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.