The squat is among the most classic of exercises, and for good reason: “You’re working the greatest number of joints and muscle groups while also adding core stabilization,” explains Gino Caccavale, Muscle & Fitness Hers technical advisor. That means in one single move, you’ll simultaneously strengthen the quads, glutes and calves, as well as the hips and abs. And while basic squats are a great way to get started, there’s no shortage of variations to boost calorie burn, improve balance and increase overall strength and fitness. Here are 30 of our favorite squats, ranging from fundamental to fantastic. Try adding a couple into your next workout or do two to three of the moves every other day to freshen up your routine.
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How to do the PERFECT Squat:
1. Hinge back from your hips as you come down and keep body weight over heels.
2. Keep your lower back slightly arched, chest and head up, and abs engaged.
3. Drive through the middle of your foot; push forward through hips as you rise up.
WHAT DO YOU WANT TO TARGET?
Quads: Keep the stance more narrow, with just a slight turnout of the feet.
Glutes/inner thighs: Wider stances (as with a sumo or plié squat) put an emphasis on the glutes and inner thighs.
Our Model: Los Angeles-based, Alicia Marie, is a fitness model, author of The Booty Bible, and advocate for the hearing impaired. Find her on Instagram @AliciaMarieBODY.