Squats are one of the absolute best exercises you’re able to incorporate into your workout routine.
But that doesn’t mean basic squats can’t get boring.
If you’re tired of doing the same old squat, start incorporating these squat variations into your routine.
Air squat
Air squats are like the building block of all other squat variations.
If you could master air squat form, you’re ready to progress to other, more challenging exercises.
In other words, it takes your basic squat to the next level.
This is especially beneficial for individuals recovering from an injury.
Hold the position for as long as you’re free to, and repeat.
Over time, see if you’re able to lower yourself deeper into the squat.
Press through your heels to return to standing.
“The bottom half variation takes it to the next level.”
says Endres, “That would be level ‘evil.’
This sounds like a bad thing, but in the world of exercise, stress is good!
Just remember, form is important.
For this exercise, simply hold a dumbbell in each hand at shoulder-height, your palms facing in.
Reverse the press, bringing the dumbbells back to your shoulders before performing the next squat.
Most of your weight should be in your left heel.
When you feel steady, bend both knees and lower your right knee toward the ground.
Keep your torso upright and double-check your left knee stays aligned with your toes.
Perform as many reps as you might on your left leg before switching sides.
If you find you could easily perform 15 repetitions per leg, it’s time to add weight.
The movement is fairly straightforward.
Perform as many squat jumps as you might with good form.
Choose one or two squat variations for each workout, and complete two to three sets of each exercise.
