Squats are a great way to keep your entire body fit and healthy. Because our legs are the biggest muscles on our body, working them out will really help you lose weight and stay in shape. This collection of squat exercises focuses not only on strengthening and toning your legs, glutes, and belly fat, but it will also give you a good cardio kick.

Doing this workout often will result in a nice toned tummy along with nice leg strength. Because we use our legs so much every single day, this workout will continue to strengthen your body and prevent future health related injuries and issues.

Exercise no. 1

Pulsing Squat

4 sets of 10 reps

Pulsing squats are similar to regular squats, but with instead with quick burst of a partial range of motion.

  1. Start by standing with your legs shoulder width apart and your arms stretched out in front of you.
  2. Squat down like a normal squat until your hamstrings are about parallel to the ground. Be sure to keep your back straight throughout the exercise.
  3. Push through your heels to bring your body about a quarter to half the way back up, then quickly go back down to repeat the movement for the desired amount of reps.
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Exercise no. 2

Goblet Squats

4 sets of 10 reps

  1. Choose a kettlebell or dumbbell that will allow you to complete the recommended number of reps.
  2. Stand ready to go into squat position holding the top of the one side of a dumbbell or the kettlebell close to or on your chest.
  3. Keeping your torso straight and the weight on your chest, exhale and squat down, the lower the better.
  4. Pause for a second then inhale while pushing your body back up through your heels.
  5. Repeat for the recommended number of reps.
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Exercise no. 3

Cable Sumo Squats

4 sets of 10 reps

  1. Select your weight on the cable machine. Use a straight bar or EZ bar attachment and be sure that the pulley/cable is in the lowest position.
  2. Holding the cable/bar take a few steps back and get into squat position. Remember to hold the bar/handle at a 45 degree angle.
  3. While keeping your arms relatively locked, and holding the weight, squat down and up
  4. You’ll see as you stand up, you’ll naturally pull the cable as you stand up from the squat.
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Exercise no. 4

Bodyweight Squats

3 sets of 12 reps

  1. Stand with your feet shoulder width apart. You can put your hands behind your head or together out in front of you. This is your starting place.
  2. Begin the movement by flexing your hips and your knees, squatting down, pushing your butt and hips back and your knees forward. Through this movement keep your chest forward and your back as straight as possible to prevent injury.
  3. Bend until your hamstrings are parallel or slightly less than parallel to the ground, and reverse the movement back to your starting place. As you’re coming up push through your heels and keep your head and chest up.

Lalayena Peralta

I am a firm believer that fitness should be attainable for everyone and anyone. Push past your current mindset and enter a state where you believe in yourself to reach your full potential.
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Linda Piyawadhanachai

I first got into weight lifting when I got hired into an office job. I found myself eating junk food and fast food all the time. I knew if I kept this up, I would later regret it in the future. I wanted to make a change and want to help others make a change too!
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Sandra Nguyen

I'm a 100% plant based (vegan) athlete and trainer, and I want to prove that you can accomplish your fitness goals the way you want to and without having to give up your beliefs. Come train with me!
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