“Leg day” is one of the most dreaded days in a workout routine evidenced by the abundance of chicken-legged men with tree stump arms working on their biceps in the mirror of every gym. If you do leg day right (which you should!), you’ll probably be walking like a duck for the next 24-48 hours…which isn’t fun if your house or job includes stairs. However, doing the Daffy Duck for 2 days still isn’t a good reason to be skipping your leg workout and playing hooky isn’t doing you any favors in the long run. Luckily there is one low-impact move you could be doing daily that hits your entire lower half.
Squats are one of the easiest, most effective exercises out there. There is no equipment involved, and even people with bad knees can do them. There are few other exercises that have almost endless variations and therefore, possibilities. You are seriously only limited by your imagination. Squats work your entire lower body AND your lower back and core. Best of all, squat impact is fully customizable so you can adjust them to your fitness level and still see results.
Below I’ve collected 10 of my favorite squat variations for you to rotate into your routine. Variation is the key to really give every lower body muscle a workout. Being on your toes, for example, amps up the work for your calves, and pointing your toes outwards while doing a squat makes sure your inner thigh gets in on the leg party. I've included videos so that you have an actual demonstration for the move because I hate when my Shape magazine rolls in, and I can't figure out exactly how a move should be performed. Happy leg day everyone!
1. The Original Squat
2. Tip Toe Squat
(Beginner Tip Toe Squat)
(Advanced Tip Toe Squat)
3. Sumo Squat
4. Jump Squat
5. Frog Squat
6. Kickback Squat
7. Bulgarian Split Squats
8. Pistol Squat
9. Goblet Squat
10. Side Squat
I just want to reiterate that you are seriously only limited to your imagination when it comes to creating squat moves. To make any move more advanced, try adding a kick, jump, or weight to instantly increase intensity. To cut back the impact on your joints, do less reps and don't go as deep. We all start where we start, and you should only be measuring yourself against your own past performance, no one else's. Lastly and most importantly, FORM IS KEY! DO NOT let those knees go past your toes. No get out there and invent some new moves!
