by Coach Debbie

Squats should be incorporated into your workouts on a regular basis because they are a powerful mom that works a lot of muscles!  When performing squats, your form is vital and must be perfect for each and every repetition to avoid injury.  When doing squats, you do not want to ever feel dizzy or nauseated, so listen to your body and take rests!  Squats can be enjoyed with OR without dumbbells so be sure to do a combination of both weighted squats and body-weight squats.

With each variation of squats, play around with HOW you do them; most squats can be executed in a variety of ways:

• very slow
• very fast
• slow down, up fast
• fast down, up slow
• pulse
• static hold
• or in one inch increments

Check out this video that shows a LOT of squat variations! We want our workouts to stay creative and challenging, so we incorporate these into our Momsanity Sisterhood workout videos!

Here is a list of SQUAT VARIATIONS from the video to try at your next at-home workout!

• BASIC SQUAT
• FACE THE WALL SQUAT
• WIDE SQUAT
• NARROW STANCE SQUAT
• TOE SQUAT
• TRANSFORMER SQUAT
• HEEL TAP SQUAT
• NEW JACK SQUAT
• SQUAT JUMP
• PRISONER SQUAT
• FIGURE 4 SQUAT
• FROG HOP SQUAT
• DEEP FROG JUMP SQUAT
• TRAVELING SQUAT
• CHAIR SQUAT
• CHAIR SQUAT 1 LEG
• WALL SIT SQUAT (BASIC, WIDE LEG, ON TOE, LEGS TOGETHER, 1 LEG)
• CHAIR SPLIT SQUAT
• FIGURE 8 SQUAT
• 360 JUMP SQUAT
• DUCK WALK SQUAT
• HOP FORWARD SQUAT
• STAND TO KNEEL TO STAND SQUAT
• 1 LEG SQUATS
• SQUAT + LEG LIFT
• SQUAT + LEG KICKBACK
• SQUAT JACK
• UNEVEN SQUAT
• CHAIR PISTOL SQUAT
• CALF SQUAT
• KNEELING SQUAT
• LEANING SQUAT

Drop it like a squat with us over at our Momsanity Sisterhood! Our 20 minute at-home workouts include squats and a bunch of other fun, powerful moves that you’ll love!