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8 Squat Variations for a Well-Rounded Workout

How to Perform a Basic Squat

In the basic squat, also known as an air squat or a bodyweight squat, the body weight is used for resistance. Other variations may include yoga balls, resistance bands, dumbbells, or barbells. Below are simple steps to do a basic squat:

Step 1: Stand with both feet apart wider than the hid width

Step 2: Slowly push the hips back to a sitting posture while keeping the abdominals engaged, chest up, and putting bodyweight on the feels

Step 3: Lowering the hips until the thighs are nearly parallel to the ground

Step 4: You should feel the squat in the glutes and thighs

Step 5: Stop with both knees over the toes

Step 6: Breathe out and return to the initial position [2]