Source: How to Make Squats Harder
Just like push-ups are an essential strength training move for your upper body, squats are a must-do exercise to strengthen your legs and tush. The basic move is hard enough, but here are some ways to make it even more challenging.
- Raise one heel at a time as you lift and lower your hips. Also try lifting both heels together - this will challenge your balance.
- Instead of lifting and lowering your bum, hold the lowered squat position for 15 to 30 seconds.
- Work one leg at a time with Balancing Side Leg Lift Squats, or try these multitasking squat variations.
- Make it a multitasking move for your upper and lower body by lifting dumbbells while you squat. Try Twisting Dumbbells Presses or Hammer Curls.
- Target different muscles in your lower body with yoga variations including Open Side Fierce where you twist your torso, or Goddess with your legs wide.
- After working your quads, hamstrings, and glutes doing squats, it's nice to do some squat stretches. Lower your bum all the way down, widen your stance so your feet are shoulder-width distance apart, and hold a Wide Squat. This will open your hips and stretch out your calves. Or you can do a Bound Wide Squat to get all the benefits of a Wide Squat, but it will also open your chest and shoulders, and increase flexibility in your spine.
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