How to do 1000 Squats! 10 “fun” Squat Variations

Starting and sticking to a workout routine is not an easy task in our busy life, but making a time for it becomes less of a hustle with a plan in hand.

Squat is a fantastic multi-muscle exercise that tones your glutes, thighs and hamstrings while strengthening the core and improving your strength. In fact, Scott Carrell, certified personal trainer, calls on his University of Washington post “Squat is about as close to a miracle as anything I know”.

ACSM, American College of Sports Medicine also grants this highly popular, widely performed exercise as one with excellent potential for adding lean muscle mass.

While it’s an excellent choice as an everyday workout, when you squat the wrong ways, it can hurt your knees, lower back and ankles.

Here are 10 squat variations for you! To complete the 1000 Squat Challenge do each of these squats 100 times.

1RegularSquat

Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

2NarrowSquat

Now place the feet side by side. This will work your saddlebags or outer thighs.
3BackKick
Stand straight and part your feet to the width of your shoulders. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

Reverse lifts As you perform this exercise, make sure you don’t lean forward or to the opposite side. Flex your toes and raise your leg out behind you 12 to 24 inches. Hold three to five seconds and return to the starting position. Repeat on the other side.

4SideLift

Place your legs wider than hip-width apart and turn your toes slightly out.  Put your arms straight in front of you and squat until your butt is below the height of your knees. Your knees must stay behind your toes when you squat.  Then, when you reach starting position, lift your left leg as high as you can to the side of you.  Place your leg back to the ground.  Do the exercise 10 times and then perform it with the other leg.

5PlieSquat

Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That’s one rep

6CalfSquat

Come back to regular squat position. But this time when you get up, lift onto the balls of your feet to activate the calf muscles.

7FroggySquat2

Inner thigh time! Go onto the balls of your feet, press the heels together, and point your toes out diagonally.

8FourSquat

Your legs will be very sweaty at this point, making the ankle-resting-on-knee action quite difficult! Make sure to switch sides after 50.

9PrisonerSquat2

Hands behind the head in a wide plie squat!

10RollingSquat

FINALLY!!! The hardest one of all. And I know…I am so mean…I made you do this last. Incorporating the abs at the end to make sure you’re killin’ it. Beginners, if you can’t do this please use your hands to push yourself off the mat into a low squat!

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