There’s a reason why the squat is known as the king of exercises.
This compound move targets numerous muscles at once, offering benefits for mobility, joint health, calorie expenditure, stability, and balance.
You can do it while you’re waiting for your coffee to brew or as you clean your teeth.
And, if you’re bored of doing the same old squats, you can switch things up by trying my five-move squat challenge.
All you need is one heavy dumbbell or kettlebell to get started. Try anywhere from 10-20lbs to begin with.
Watch how to do the squat challenge
How to do the five moves
The five moves that I'll be guiding you through are:
- Squat with calf raise
- Squat toe touch
- Narrow to wide squat
- Sumo dumbbell squat
- Squat pulse
Complete 8-10 of each, doing three rounds in total. Rest for 10-15 seconds between exercises and for one minute between rounds.
Here's how to do the moves.
1. Squat with calf raise
Sets: 3 Reps: 8-10
- Stand with feet shoulder-width apart and hands behind your head.
- Brace your core, bend your knees and push your hips back to sink down into a squat. Keep knees pointing in the same direction as toes.
- Stop when your thighs are parallel (or lower) to the ground.
- When you drive back up, raise your heels off the ground and pause for a second on your toes.
- Then lower straight back down into another squat.
2. Squat toe touch
Sets: 3 Reps: 8-10 per side
- Start with your feet shoulder-width apart and hands behind your head.
- Brace your core, bend your knees and push your hips back to sink down into a squat. Keep knees in alignment with toes.
- Stop when your thighs are parallel (or lower) to the ground.
- When you drive back up through the heels, raise your left leg up as you bring your right arm over to touch or reach towards your toe.
- Return your arm and leg to their natural standing position.
- Now squat down then do the same on the other side.
3. Narrow to wide squat
Sets: 3 Reps: 8-10
- Start with feet hip-width apart.
- Brace your core, bend your knees and push your hips back to sink down into a squat. Keep knees in alignment with your toes.
- Stop when your thighs are parallel (or lower) to the ground.
- Instead of coming up fully as you would after a normal squat, step to the side with your right leg to form a wide squat (staying low).
- Bring that leg back to the original squat hold, then step out to the side with the left leg.
- Bring it back in and that’s one rep.
4. Sumo dumbbell squat
Sets: 3 Reps: 8-10
- Start in a wide-legged stance, with your feet turned outwards. Hold the dumbbell vertically close to your chest.
- Bend your knees and push your butt and hips back as if you are sitting on a chair, until your thighs are parallel with the ground.
- Squeeze your glutes and push through your heels as you drive back up to the standing position.
5. Squat pulse
Sets: 3 Reps: 8-10
- Start with your feet shoulder-width apart. You can put your hands on your hips or in a prayer in front of your chest.
- Brace your core as you bend your knees and push your hips back to sink down into a squat.
- Stop when your thighs are parallel (or lower) to the ground.
- Hold this position then slowly pulse up and down, performing a micro movement where you stay low in your squat the whole time.
