Tuesday 16 August 2016

7 Ways To Make A Basic Squat More Challenging And Really Work Your Butt

Christopher Futcher / Getty Images

Squats are one of the best lower-body burners out there. Once you’ve mastered the basic bodyweight version, there are endless ways to amp it up. Good news, since—let’s be honest—you can only do so many squats before they start to feel a little dull

There are lots of ways to make the move more challenging—beyond just loading up with weight. You can add jumps, pulses, and even a little fancy footwork. Prepare to up your squat game with these seven variations on the effective lower-body exercise.

1. Jump Squats

SQUAT_JUMP

Whitney Thielman 

 

  • Stand with your feet slightly wider than hip-distance apart.
  • Bend your knees and sit your butt back, keeping your chest upright.
  • Jump up into the air as high as you can and straighten out your legs. Land back on the floor with soft knees. 

2. Side Step Squats

SIDE_STEP_SQUAT

Whitney Thielman 

  • Stand tall with your feet together and hands on your hips.
  • Step your right foot to the right, so your feet are just wider than shoulder-width apart.
  • Bend your knees and drop your butt back and down to lower into a squat.
  • Straighten your knees and bring your foot back to the starting position. Repeat with the other leg.

3. Goblet Squats

GOBLET_SQUAT

Whitney Thielman 

  • Hold a weight at your chest in both hands and stand with your feet slightly wider than hip-width apart. Stand tall and engage your core.
  • Bend your knees and drop your butt back and down to lower into a squat.
  • Drive through your heels to return to standing and squeeze your glutes at the top. 

4. Dumbbell Thrusters

DUMBELL_THRUSTER_SIDE (1)

Whitney Thielman 

  • Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
  • Hinge your hips back and lower into a squat. Go as low as you can.
  • Then push up to stand and press dumbbells overhead in one movement.
  • Return to squat and repeat.

The post 7 Ways To Make A Basic Squat More Challenging And Really Work Your Butt appeared first on SELF.

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