10 Squat Variations to Get Your Booty Poppin'!By Katrina Scott on
You've been rockin’ the Summer Tone Up so you know that Tuesdays are your Squat Challenge day! All you have to do: Drop it low and do as many squats as you can in one minute! Download your chart here to track your progress over all six weeks and see how amazingly strong you are!
Squats are one of our absolute favorite moves because they tone your booty, legs, and even your core all in one simple movement. Plus, if you want more of a challenge, you can easily add resistance (hello Kettlebell Booty!) or get your cardio in with a variation like jump squats!
Your cute booty is about to be poppin' so go ahead and give yourself a lil' love tap! I just had to with Miss Karena...I mean look at that booty?! 😉🍑
Here are a few tips to squat like a pro! Make sure:
Your Booty Is Back
This ensures you’re activating all those beautiful muscles in the back of your legs and booty, and not overloading your knees.
Your Feet Are Flat On The Ground, Weight In Your Heels
Think about driving through your heels as you come up to standing to maintain stability and generate power.
Your Knees Don't Cave In
Proper alignment is everything! Make sure your knees stay behind your toes and don’t collapse in as you lower or lift to avoid injury.
Your Back Is Flat
Protect your beautiful back by maintaining a slight natural arch as you squat — no overarching or rounding forward.
Your Chest Is Up
This will help you breathe easy and avoid tipping forward. Also keep your gaze forward. Eyes on the prize babe!
You’re Smiling!! 😍
And don’t stop there girl! Because squats are one of the best ways to reach your booty goals, we’ve got squats on squats on squats so you never get bored! Check out our favorite variations below!
Tones your booty and inner thighs!
Standing with feet slightly wider than hip-width apart and toes turned out, lower straight down until your thighs are as close to parallel to the ground as possible. Driving through your heels, come back up to standing.
Sculpts your booty and legs and gets your heart rate up!
Standing with feet hip-distance apart, lower into a squat. Engage your core and jump straight up as you simultaneously bring your arms behind you for greater power. Land with control back in a squat position and repeat.
Targets your legs and booty!
Standing with hands on your hips, step your left foot about two feet in front of your right, and lower into a deep lunge position. Both knees should form 90-degree angles, with your back knee hovering just above the ground. Raise back up to standing and repeat. If this exercise looks familiar from your Daily Moves, it’s also called a stationary lunge!
Tones your legs and booty!
Begin holding a dumbbell in each hand by your sides, feet hip-width apart. Keeping your chest tall and abs engaged, lower into a deep squat, booty back and thighs as close to parallel to the ground as possible. Driving through the heels, come back up to standing and repeat.
Squat + Curl + Press
Sculpts your legs, booty, arms, and core!
Begin holding a dumbbell in each hand by your sides, feet hip-width apart. Keeping your chest tall and abs engaged, lower into a deep squat, booty back and thighs as close to parallel to the ground as possible. Driving through the heels, come back up to standing. Next, curl the dumbbells up toward your chest before pressing them overhead, palms facing front. Repeat.
Targets your legs, booty, and core!
Holding a dumbbell in both hands, extend your arms in front of you and shift your weight to your left foot. Engage your core and slowly lower into a single-leg squat as you extend your right leg out in front. Maintain your balance as you come back up to standing. Pro tip: This is an advanced move, so aim to master the squats above first. You can modify by lowering down onto a chair or bench.
Kettlebell Sumo Squat + Heel Lift
Tones your booty, inner thighs, and calves!
Holding a kettlebell by the handle in both hands with feet wider than hip-distance apart and toes turned out, rise up onto your toes. Keeping your chest up and core engaged, lower straight down until your thighs are as close to parallel to the ground as possible. Keeping your heels lifted, come back up to standing and repeat.
Kettlebell Squat + Press
Targets your booty, legs, arms, and core!
Holding a kettlebell at the base in both hands at chest level, step your feet wider than hip-width apart, toes pointed outward. Lower your booty straight down until your thighs are parallel to the ground. Rise up to standing as you press the kettlebell overhead. Bring the kettlebell back to chest height and repeat. Want an extra challenge? As you press the kettlebell overhead, rise up onto your toes to work your calves and test your balance!
Booty Band Squat + Leg Lift
Sculpts your booty, thighs, and core!
Place a Booty Band just above your ankles, and step your feet shoulder-width apart. Lower into a squat and, engaging your core, lift your right leg out to the side until your foot is about 10 inches off the ground. Lower your foot back to start position and repeat on the other side.