Lets talk about the “S” word…SQUAT

An exercise so often given and done with experience or inexperience, but incorrectly executed.

When done correctly squats are without a doubt one of the best lower body strength building exercises. It targets and includes

  • Glutes
  • Hamstrings
  • Quads
  • Calves
  • Core

There are few other exercises that have the benefits of Squat, It will get your heart racing, calories burning, improve flexibility/ prevent injury, prevent cellulite and gets your muscles pumping.


The ordinary squat can get repetitive, boring and sometimes feel “out dated”.

It is important though to be able to do a normal body weight squat with proper technique in order to prevent injury, get the most out of your exercise and see results.

Below are 12 variations of the “ordinary squat” to spice up your exercise regime through this winter.

  1. Body weighted squat

HOW TO DO IT: Stand with your feet a little wider than hip-width apart. Keep your back straight as you hinge your hips back and bend your knees. Lower your butt down as if you were sitting in a chair. At the bottom of your squat, make sure your knees are in line with your feet, not bowing outward or caving inward. Check that your knees aren’t coming too far forward over your toes (shift more weight into your heels if this is the case). Press through your feet as you stand back up.


  1. Prisoner Squat
  2. Plie Squat (lovely inner thigh workout!)
  3. Jump Squat
  4. Single Leg Squat
  5. Goblet Squat
  6. Back Squat
  7. Front Squat
  8. Split Squat
  9. Dumbbell Sumo Squat
  10. Pistol Squat
  11. Burpee Squat

squat 2squat 3squat 4.jpg

For a good cardio work try 15reps of each exercise 2 rounds through.

If you have no idea how to do any of these exercises, come in to our practice and we will teach you have to Squat your self through winter and into summer!


Maggie Van Der Linde


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