Squats are the key and main secret for strong, attractive leg muscles. When you do any version of this magic exercise, you also work your abs at the same time, plus it helps burn more calories. Always make sure you’re doing the movement right and try to focus on each muscle you’re training.
Fitness Garage always cares about everything, so we gathered the top 12 squat exercises to help you get toned leg muscles and a nice butt:
First exercise: SQUAT AND WALK
- Stand with your feet apart about hip-width, toes pointing forward.
- Sit down into a squat position, close to the ground.
- Keep your chest up, core tight, then walk four steps forward and four steps back.
- Repeat the move while keeping your body low.
Exercise two: PLIÉ SQUAT + HEEL RAISES
- Stand with your feet shoulder-width apart and your toes pointing out.
- Then squat down while lifting your right heel up and down alternately with your left heel.
- Try to tighten your glute muscles upwards.
Exercise three: SQUAT KICKBACK
- Stand with your legs hip-width apart and your toes pointing forward.
- Squat down and as you come up, kick your right leg back, making sure to tighten your abs for the best result.
- Pull your right leg down while keeping the squat position.
- Repeat the move on the other side.
Exercise 4: FROG SQUAT
- Stand with feet shoulder-width apart, toes pointing out.
- Sit low in a squat until your fingertips touch the ground.
- Then stand up with your arms overhead, jump high, land with knees back in squat, and repeat.
Exercise 5: WAY JUMP SQUAT
- Stand with feet close together, toes forward, knees not touching.
- Sit in a squat, then jump in the air, and when you land, open your feet in a regular squat position.
- Then jump again, this time opening your legs in a squat with your feet wider than before.
Exercise six: BURPEE SQUAT HOLD
- Stand, put your hands on the ground, jump both feet back into a plank position.
- Make sure your back is straight, not curved.
- Jump your feet forward so they're aligned with your hands, pointing your toes outwards.
- Stay in the squat, lift only your upper body, then put your hands back on the ground between your feet, and repeat.
Exercise seven: SQUAT WITH SIDE LEG LIFT
- Stand with your feet shoulder-width apart, toes pointing straight ahead or slightly outward.
- Squat down, then as you come up, lift your left leg to the left side, making sure to squeeze the outer part of your glutes.
- Repeat the same with your right leg. If you want it harder, kick to the side instead of just lifting.
Exercise eight: SIDE STEP SQUAT
- Stand with your feet hip-width apart, toes pointing forward.
- Squat down so your thighs are almost parallel to the floor.
- Keep your chest up and your core tight.
- Then step your right foot to the side while keeping a proper squat position.
- Step forward with your left foot until you are back in a squat position.
- You can switch sides or do 3 steps one way, then 3 the other way.
Exercise nine: BOX SQUAT
- This exercise is a great way to learn how to do squats correctly.
- You can use a chair. Start standing with your feet shoulder-width apart, then lower your hips like you're going to sit on the chair but don't sit fully, just touch it.
- Stand up and repeat the move.
Exercise ten: SURRENDER SQUAT
- Start kneeling with your knees on the ground, hands behind your head.
- Lift one leg off the ground while staying in squat position, then lift the other leg so both legs stay in a squat, repeat the move.
Exercise eleven: SINGLE LEG SQUAT
- Stand with your feet hip-width apart, toes pointing forward, and arms also in front of you.
- Bend one knee, lift it off the ground going backward, then lower to the lowest level.
- Switch your feet and repeat the move.
Exercise twelve: COSSACK SQUAT
- Stand and open your legs as wide as possible, toes pointing outward to the side.
- Shift your weight to one side and lower to the lowest you can without lifting your heel.
- Stay in a squat position, then push your heel off the ground, return to the starting position, then repeat the movement on the other side.
