12 Practical Bodyweight Squats You Can Do Right Now

Have the booty goal of your life with these amazing variations of the regular squat!

Who doesn’t want a firm, strong, and toned booty, right? But let’s admit it, no matter how good and effective squats are, time will come you’ll get tired of them!

That’s why I’ve dedicated this post to all of you guys who don’t want to throw squats out of your routine but don’t want to do them over and over again either!

A tip for performing these squats: pick several variations and add them into your routine, following the indicated number of reps and sets.

The good news is you don’t need any equipment so you can do them anytime, anywhere.

1. Chair Squat on Toes

Do this:

• Stand with feet and legs together and arms out in front of you, parallel to the floor.
• Rise on your toes, then lower yourself into a squat until your behind is barely touching the heels.
• Return to standing position, still on your toes.
• Perform 2 sets of 20 reps.

2. Sumo Squat

Do this:

• Stand with your feet wider than the distance of shoulders, toes turned out a little, and hands on hips.
• Push hips back and lower into a squat, keeping your knees out.
• Stand up to starting position to complete a rep.
• Perform 2 sets of 20 reps.

3. Surrender Squat

Do this:

• Stand with feet hip-distance apart and hands behind the head, elbows pointing out.
• Push hips back and lower yourself into a squat until thighs are in line with the ground.
• Bring your right knee to the floor, then the left, so that you’re now in a kneeling position.
• Step your right foot forward, bending your knee at 90 degrees. Step your left foot next to return to the squat position and complete a rep.
• Perform 2 sets of 20 reps.

4. Oblique Squat

Do this:

• Stand with feet shoulder-distance apart and hands behind the head, elbows pointing out.
• Lower into a squat.
• Press back up, then raise your left leg out higher than the hips, bending your knee and crunching your side so that your left elbow touches the knee.
• Return to the starting position and repeat on the other side to complete a rep.
• Perform 2 sets of 20 reps.

5. Narrow Squat

Do this:

• Stand with feet together and hands together in front of the chest.
• Lower into a squat until thighs are in line with the ground.
• Hold the position, then push back up to start to complete a rep.
• Perform 2 sets of 20 reps.

6.Eagle Squat

Do this:

• Stand with feet close together and arms out to form a T with the body.
• Raise your right left over the left, then wrap your right foot around the back of the left calf.
• In the same way, bring your right elbow under the left and wrap your right hand around the left forearm until palms are clasped.
• Secure your balance, then lower into a squat as low as you can.
• Perform 2 sets of 20 reps.

7. Split Squat

Do this:

• Begin with a wide staggered stance — your right foot two to four feet in front of the left, staying on the toes of the left foot.
• Lower your hips until your right thigh and left shin are parallel to the floor. Make sure not to land your left knee on the floor.
• Push through your right heel to return to the starting position to complete a rep.
• Perform 2 sets of 20 reps.

8. Glute Kickback

Do this:

• Stand with legs shoulder-distance apart.
• Push your hips and lower into a squat, keeping your weight in the heels. Simultaneously clasp your fists together in front of the chest.
• Raise your left leg straight behind as you stand.
• Repeat the movement, then on the other leg. Perform 2 sets of 20 reps.

9. Squat Pulses

Do this:

• Perform a regular squat.
• Instead of returning to the standing position, remain in the lowest part of the squat with thighs parallel to the floor.
• Start to move up and down with small, fast movements.
• Do as many as you can in 60 seconds.

10. Squat-Jack

Do this:

• Stand with feet hip-distance apart and arms bent, hands together in front of the chest.
• Lower yourself into a squat until thighs are in line with the ground.
• Jump out in the air and land with your feet wide, extending your arms overhead as in jumping jacks.
• Jump back to return to the starting position to complete a rep.
• Perform 2 sets of 20 reps.

11. Pop Squat

Do this:

• Stand with your feet wider than the distance of shoulders, toes turned out a little, and hands together in front of the chest.
• Push off feet to explore into the air, bringing your feet together and extending your arms at an angle behind.
• Land back to the squat position to complete a rep.
• Perform 2 sets of 20 reps.

12. Squat-Burpee

Do this:

• Begin with a squat — feet shoulder-distance apart and hands together in front of you.
• Lean forward and place hands on the ground.
• Jump your feet back so that you’re in a high plank position.
• Jump back into a squat and explode in the air as high as you can, extending your arms overhead.
• Land in a squat to complete a rep. Perform 2 sets of 20 reps.

If you have a flat or untoned rear, don’t despair. You can definitely do something to make it stronger, firmer, and bigger!

These squat exercises, along with proper diet and a holistic workout routine, can help you achieve the butt of your dreams!

How do you shape up your butt? Share with us in the comments below and share this post with your friends!