Squats are one of the most effective exercises for strengthening your lower body that targets multiple muscles at a time like glutes, thighs, and core. The best part about squats is that it all depends on you if you wish to add weights or resistance bands to some challenge or not. Squats can be done without any equipment with just your body weight and gravity to achieve great sculpted butts and thighs. So we have come up with variations of squats that you can do easily at the comfort of your home.


Basic Squat

squat basic exercises

 Basic squats are also called bodyweight squats because you don’t need any equipment for this form, your body weight and gravity are enough. While squatting there is no rule for how deep you should go, it all depends on your mobility. It’s completely fine if you are facing problems in getting your thighs parallel to the floor you will build strength gradually.

How To Do It?

  • Stand straight and look forward
  • Now get your feet in a shoulder-width apart distance, your toes should be outwards and arms in front of you
  • Start going down by bending your knees in a sitting position like you’re going to sit on a chair
  • Try to bring your things parallel to the ground
  • Push from heels to return in starting position


Jump Squat

squat variations

 Jumping squats are great for building strength to your lower body and can is a great way to burn out the glutes and thigh area.

How To Do It?

  • Stand tall and look forward
  • Now get your feet in a shoulder-width apart distance
  • Toes outward and hands in front of the chest
  • Make sure you are engaging your core, back is straight
  • Lift your chest and shift the weight to your heels
  • Then get into the basic squat position and jump high
  • Your arms should be in swinging momentum while doing this
  • Land softly and do not jerk your knees

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Sumo Squats

squat exercises different

 Sumo squats work better for your inner thigh area, hamstrings, quadriceps, and glutes as compared to basic squats. Your legs are in a wider position in this squat and your toes are also in an outward position.

How To Do It?

  • Stand straight with your feet in a shoulder apart distance, toes turned out, and your arms in front of your chest
  • Lift your chest and engage your core and back straight
  • Put your weight on your heels and get into a squat position. Bend elbows and join palms in front of your chest. 
  • Now push through heels, stand and squeeze your butts, and repeat

Plie Squat

Plié squats again are great for shaping up your lower body by targeting your inner thighs and glutes.

How To Do It?

We hope you will incorporate these various squat exercises in your workout. Stay Tuned to Herzindagi for more.

image courtesy: freepik