Alex Silver-Fagan, a Nike trainer, believes that to get your legs and buttocks into great shape, you need to do squats. These exercises may be easily combined with others or done on their own. They are simple, can be done at home, and they take no more than 15 minutes.
In addition to introducing you to the exercises, we at Bright Side have also made a week-long training plan for you. Follow it, and watch your body change for the better.
1. Basic squat
Start with basic squats. Keep your feet flat on the ground.
2. Squat with kickbacks
Kickbacks will put your buttocks to work.
3. Sumo squat
These squats strengthen both your torso and buttocks.
4. Reaching sumo squat
This adds some cardio.
5. Oblique squat
Your waist will thank you.
6. Jump squat
This exercise is also good for your arms.
7. Narrow squat
A warm-up for the pistol squat.
8. Pistol squat
A tough exercise with a lot of work for your knees. Do it carefully, and don’t squat too low. At the beginning, you might also want to hold on to something.
9. Curtsey squat
Many muscle groups are involved simultaneously.
10. Split squat
This exercise significantly strengthens your calves, hips, and buttocks.
11. Isometric squat with toe taps
Silver-Fagan calls it the “booty burn” because the muscles are as tight as possible.
12. Pop squat
This exercise gives your muscles a rest after the previous static posture, flushes out lactic acid, and adds some cardio.
A week-long training plan
Photos by Roman Zakharchenko, model Olga Zakharchenko for BrightSide.me