Squats have been the topic of many fitness blogs, forums, articles, videos and social media posts, especially in the past few years. Everyone has their own opinion on the best squat, the best form for said squat and how their squat will absolutely transform ANY booty if done right. With that being said, I don’t for a second believe that I know what will work for everyone or their physical capabilities to perform the perfect squat.
However, I do have a series of four squat variations that most people can do to some degree or another and with practice can achieve the correct form and begin to see the benefits to their rear end. Simple and effective but most importantly, these can be done anywhere and without gym equipment…that right there is a bonus in my mind. So please enjoy my SUPER squats!
Try starting out with 10 repetitions of each of the four exercises. Gradually progress until you can do 3 sets of each with 10 repetitions.
The suitcase squat is a multi-joint, lower body strength exercise that targets the quads, hamstrings and glutes. This squat will also improve balance and stability throughout the core and on both sides of the body. To perform this squat place feet shoulder-width apart with two kettle bells at your sides. Push your hips back and squat down until your thighs are parallel to floor, heels flat on the ground, chest up, and knees out. Pause and return to starting position. Repeat
- Do not let your heels come off the floor during the squat.
- Do not let your knees rotate inward.
- Do not let your back curve forward, keep it as flat as possible
The sumo squat is a lower body strength exercise. The wide stance emphasizes the muscles of the inner thigh. The movement also allows for use of heavier resistance loads vs. the traditional squat. To perform the sumo squat place feet wider-than-shoulder-width apart and your toes slightly turned out. Maintain a straight posture with your head up. Squat down until your thighs are slightly less than 90 degrees parallel to your calves. Raise back up by pushing the floor with the heel of your feet. Repeat
- Do not let your heels lose contact with the floor as you squat.
- Do not let your knees cave inward.
- Do not round your lower back as you squat
The jump squat is an exercise that increases explosive lower-body power and strength throughout the legs while also improving core stability. To perform the jump squat stand with your feet shoulder-width apart. Squat down and touch the ground with your hands. Engage your core and jump up explosively with your hands reaching as high as possible over your head. Repeat.
- Avoid leaning too far forward.
- Make sure you drive through your heels and not your toes.
The goblet squat is a lower-body exercise that increases strength throughout the legs. Due to the position of the weight, the exercise also strengthens the shoulders and core while improving posture and hip mobility. To perform the goblet squat hold a kettlebell by the horns close to your chest. Keeping your head and chest up and back straight, squat down between your legs until your hamstrings are on your calves and the crease of your hip drops below the knee with the tops of your thighs parallel to the floor. At the bottom position, extend your hips and knees to return to the starting position. Repeat
- Keep your chest up and your back flat throughout the movement.
- Do not let your knees cave inward toward each other.
- Hold the kettlebell vertically in front of your chest.