Squat exercises are multijoint movements that work the lower body by targeting the glutes, hamstrings and quadriceps. Squats require the use of many muscles, allowing more energy to be expended and more calories burned. Squats not only shape the glutes, but also help strengthen the core and firm the belly. There are different variations of performing a squat to help you develop desired shape in your glutes while shedding a few pounds.
Back Squats
The back squat is commonly used among athletes for lower-body explosive training, but it is a workout staple for individuals with a well-rounded fitness program. Whether you perform a squat without weight, with a bar over your shoulders, dumbbells by your sides or against the wall with a stability ball, the technique is always the same. Stand with your feet shoulder-width apart and your weight shifted in your heels. Squat down, as if sitting in a chair, until your thighs are parallel to the ground. Make sure your knees don't go beyond your toes; this protects your knees. Return to the start position. Perform 10 to 12 reps.
Squat Jumps
Squat jumps are effective for weight loss and toning the glutes, quadriceps, calves and hamstrings. Squats jumps use the same technique as the back squat, but with the addition of a vertical jump. Start with feet shoulder-width apart. Bring your arms either straight up in the air or out in front of you. Squat until your thighs are parallel to the ground. Explode up in the air and land back into your squat. This exercise quickly increases your heart rate and adds an aerobic feature to your workout. Perform for 30 to 60 seconds if combining with other exercises or do 10 to 12 reps.
Curtsy Squats
Curtsy squats target the bottom of the glute and quadriceps. These can be performed without weights or with dumbbells by your side. Stand with feet shoulder-width apart. Step your right leg behind your left as if you are about to curtsy. Bend both knees to curtsy while keeping your chest up. Repeat for 10 to 12 reps and switch legs.
Lateral Squats
Lateral squats involve two movements, which can quickly increase the heart rate and burn more calories. Lateral squats train your glutes, hamstrings, quads and hip flexors. Stand with your feet together. Take your right foot and step to the right, with feet shoulder-width apart. Perform a back squat and then return to the start position. Step to the left with your left leg and perform another back squat. Continue alternating for 10 to 12 reps.
Plie Squats
Plie squats are for toning the lower glute region, quads and inner thighs. This exercise can be performed without the use of weight or with a single dumbbell. Stand with feet slightly wider than shoulder-width apart and knees slightly bent. Turn your toes outward, but in alignment with your knees. Shift your weight to your heels and maintain an upright position. Squat until your thighs are parallel to the floor. Perform 12 to 15 reps.
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