When it comes to lower body exercise, squats really take the cake. But the thing is that a lot of people simply assume that squats are done just one way, which is not true. Squats can be done in variations and with multiple twists to increase your endurance, build strength and also tone the lower body.
Here Are 12 Best Squat Exercises To Tone Lower Body:
1. Basic Squat
For this, stand with feet shoulder width apart and pointing towards to front. Now go down as much as possible, with arms held in front of you. Remember, as a rule of thumb your knees are not allowed to cross the toes or else this can lead to severe injuries. Get back up an and exhale as you squeeze your hip muscles. Do at least 3 sets of 20 each.
2. Deep Squat
For this, extend your legs wide and both the feet should be pointing out. Hold hands in front of you or even keep them on the side of your waist. Go as deep down as possible without knees crossing your toes. Thighs should be parallel to the floor and then raise up the body, squeezing the muscles on the hips again.
Do at least 3 sets of 20 each.
3. One Legged Squat
This one is a killer and should be practiced with caution. For this move, you can actually take one leg off the floor and either keep it slightly above the ground or just light touch your toe on the ground with the heel up. So start with left leg on the floor and lift right one off. Go down as deep as possible. Do 10 reps and alternate on the other side and repeat.
4. Squats With Dumbbell Press
If you want to take your exercises up a notch then add some dumbbell moves to the same. For this posture, you have to be in the basic squat and hold dumbbells on both hands. Elbows should be bent. As you go down, raise your hands up in the air and bring down the dumbbells back to near the head as you get up.
Do at least 10 reps for 2 sets.
5. Squat Jumps
Add some cardio moves to your squat exercises to make them fun and get your hear rate thorough the roof. For this one get to basic squats and then as you are getting down take a huge leap in the air. Then again squat back, the faster you do the higher your heart rate goes.
6. Squat Toe Touchers
If you really are serious about toning that butt, then try this move. In your basic squat position, instead of just going down you have to actually touch your toes with both hands, with knees bent. Then as you go up take a jump again. Why this exercise work is because it combines cardio with toning to make your lower body look wow.
7. Deep Squats With Heel Up
For this position you have to get into the deep squat position. Now, instead of just squatting down, raise your right heel up first. And then squat as low as possible. Repeat for 10-15 times and do on the other leg with left heal up. This tones your inner thighs and stresses more on working the glutes too.
8. Squat Pulses
Squat pulses can be done on both regular squats and even deep squats. After dong a basic squat, don’t get up. Instead on this low position, give light pulses to your body and count up to 15. This is an isometric move that really helps in working the thighs along with butts.
9. Sumo Squat
For the sumo squat posture, you have to stand with legs hip-width apart. And place both hands in front of your chest. Now, squat down deep enough so that your hips are just above the floor. Get up now and then again squat down.
This is a posture that really adds strength and tones lower body.
10. Squat Dumbbell Row
Again, get into the basic squat with the back slightly bent forward but straight and hold a dumbbell in both hands. Now extend the hands right in front of you. Now bring them both close to the chest, with each hand going on the outside of your chest. Wrists should be facing down. Do 10-12 reps of 2 sets.
11. Pistol Squat
For this squat, you may need to stabilise using your hands. With hands extended in front of you, go down into a deep squat and then extend right leg forward. Do 10 times on each leg.
12. Goblet Squat
Hold a heavy dumbbell in your hand, right close to your chest or even another heavy weight. Then bend down as low as you can. Hold the posture and then get up. Do 10 reps of 2 sets for best results.