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Ready to get buns of steel? Squats are a great way to strengthen your buttocks, thigh muscles, hamstrings, and quadriceps. This video shows you 3 different squat variations with weights for added difficulty. Drop the weights to lessen the intensity or check out our video on air squats for beginners:

The 3 squat variations in this video are:

1) Narrow Squat – Bring your feet directly beneath your shoulders. Take the dumbbells up to the shoulders. Keep the knees facing forward. Drop the hips all the way down, and drive up through the heels so that the hips are really driving through the extension.

2) Wide Squat – This variation allows you to be a bit more athletic. A wider base of support also makes it easier to balance. Take your feet out a bit wider. Drive down, and drive back up. Make sure that the knees are going directly forward and do not collapse into the middle.

3) Sumo Squat – Take one dumbbell, holding it on end. Step your feet out, and draw your toes to the outside. Drop down, and drive back up. You always want to keep the chest lifted, the spine long, reaching from the end of the tailbone all the way up through the crown of the head. Keep the weight in the heels.

When you are first starting off with squats, do 1-3 sets with 10 reps in each set and 30-60 seconds rest in between, and really concentrate on doing the form correctly. As you build strength in your legs, you can add sets or more reps to each set.

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