Place a yoga ball against a wall and gently lean against it, with the top of the ball level with your lower and mid back. Your feet should be positioned about a foot in front of your body, hip-width apart.
Gently lean into the ball with your hands hands placed on the front of your thighs. Breathe in as you as you bend your knees and lower down, keeping your back against the ball. Go down until your thighs are parallel with the floor. Pause, then exhale and use return to the starting position by pushing upward and extending your hips.
The ball squat helps enforce proper squat form by helping you to avoid leaning too far forward, keeping your knees aligned above your heels.
I love to hate the jump squat. It’s a body-weight squat that can be performed anywhere, any time. It works your lower body AND gets your heart pumping as a cardio move. Try doing 50 jump squats and you’ll really feel a burn. Or, do sets of 5-10 sets of 20 jump squats with a 30 seconds rest in between. Or just add jump squats to your workout routine for a heartrate booster.
A jump squat is just a regular squat except you burst upwards into a jump, as high as you can. Then land back down gracefully, using your knees to absorb the shock as you continue to squat down as low as possible.
This is the traditional squat performed in the 200 squats challenge.
Stand with your feet shoulder-width apart. You can place your hands straight out in front of you, or on the back of your head.
Lower your body by pushing your hips back and bending your knees until your thighs are 90 degrees to the floor or more. Make sure your center of balance is straight up and down as you squat, not shifted forward.
Slowly stand back up to your starting position and repeat the squat.
This squat is similar to a straight leg deadlift in that it really engages your hamstrings. You will feel this one! Add tip toe squats to your routine to get some variety. Tip toe squats are also great when you’re at home or traveling since they don’t require weights.
Stand on your toes with your legs hip-distance apart and squat down with your the hands on the floor in front of you.
Stay on your hands and toes as you straighten your knees, bringing your hips towards the ceiling.
Bend your knees back down to repeat the squat.
You can use either a kettlebell, barbell plate, or single dumbbell to perform goblet squats. Stand with your feet a bit wider than shoulder width apart, with your single weight on the floor between your legs. Bend you knees, grab the weight and curl it up so you are holding it right at chest level. Hold the weight there as you perform squats.
Goblet squats are a great alternative to regular squats to mix up your exercise your routines, and can easily be performed at home.