Doing squats is very beneficial to strengthen the glutes, core, and legs. Not only that, it also makes your daily activities easier, that's why squats are called a functional exercise. Squats are very effective in building muscle strength but not everyone likes them. Reason? Doing squats really requires a lot of effort, but, when you succeed in finishing a squat routine, you'll be amazed by the results.

There are many squat variations that you can choose from. The good news is, these exercises require no equipment but if you want to increase the level of difficulty you can add these amazing glute bands, or the Kinetic Bands, to make it more worthwhile. 

Bodyweight Squats

1. Basic Squat

This is the foundation of squats. It's the most common type of squat that almost everyone does. It strengthens your glutes, quads, hamstrings, and calves. 

• Stand with your feet shoulder width apart with your toes pointing forward.
• Bend your knees like you're about to sit on a chair. Keep your back straight and your knees behind your toes. 
• Pause at the bottom and slowly return to starting position and repeat. 

2. Split Squat

Split squats are great for making your lower body move quickly and easily from one position to another. 

• Start standing, keeping your back straight and head up.
• Step forward with your right foot while keeping your chest up.
• Put your hands on your hips and bend your knees, drop down until your front thigh is parallel to the ground. 
• Slowly return to starting position and repeat 10-15 reps before switching legs.

3. Wall Squat / Wall Sit

Wall squats fortify your weak muscles and make the lower body strong, especially the quads. 

• Stand and position your back against a wall.
• Bend your knees and squat down until your thighs are parallel to the ground, keeping your back flat on the wall.
• Raise your arms until they are parallel to your shoulders.
• Hold for 30-60 seconds (15-20 for beginners)
• Return to starting position and repeat.

Weighted Squats

1. Goblet Squat

This is a very simple movement and is beneficial to every athlete. A good warm-up exercise before doing your normal routine. It is essential in core toning and glute strengthening. 

• Start standing with your feet hip-width apart.
• With a glute band or leg resistance bands, hold a weight like dumbbells in front of your chest.
• Bend your knees and squat down as low as you can.
• Return to starting position, while squeezing your glutes on the way back up. Repeat. 

2. Overhead Squat

This helps your stability and flexibility. You can do this while holding a ball or any weight above your head, then pair with Kinetic Bands or Booty Bandz for an extra kick!

• Stand with your feet hip-width apart.
• Hold a ball or weight above your head and squat down.
• Pause at the bottom and slowly return to starting position and repeat. 

3. Bulgarian Split Squat

This type of squat will really strengthen your core. You can do this with a bench, a dumbbells, plus your resistance bands, whichever you choose. 

• Stand in front of a bench in a split stance.
• Put one of your feet on the bench, making sure there is enough distance between your feet.
• Squat down, then push back up using your heel.
• Stand back up and repeat 10 reps before moving on to the other leg.

Final Note

There are countless ways of doing squats depending on your fitness goals. Squat exercises are really helpful in strengthening your lower body so you can be more prepared in future, more difficult workouts. 

If you need some guided assistance, don't hesitate to live chat with is and we'll be happy to give you a hand in becoming a better and stronger you.