Transform your lower body with these 4 powerful squat variations from an ACE-certified trainer. Simple exercises that target ...

Lower down into a squat so that your thighs come parallel to the floor. Squeeze through your heels and glutes to come back up to the original standing position with wide legs. Stand in front of a ...

The compound movement is one of the most dependable methods for forging lower body size and strength, targeting the biggest muscles in your legs. The squat is more than just a maneuver used by gym ...

Want to build more leg strength, muscle and power? Look no further than the barbell back squat and leg press, two compound exercises that promise to give your lower body muscles a run for their ...

Then step your right foot to the right into a wide leg squat, and bring your left foot a step to the right to the starting squat position. Keep walking sideways with this squat 10 times ...

But once you try to do the exercise with one leg lifted off the floor—a pistol squat—the fear factor and degree of challenge explodes. “A pistol squat requires a lot more strength ...

Compare that to, say, a leg extension ... with a barbell on your back or standing in a sumo (wide) position. "By comparison, a front squat will engage your core and quads more," says Swan.

This move enhances hip rotation, stability, and squat depth. Cossack Leg Fold Stand with feet wide and shift your weight to one side, bending the knee while keeping your chest up. Sit deep ...

Squats work your quads, hamstrings, glutes, and core, improving balance and mobility. Beginners should aim for 3 sets of 12-15 reps, focusing on form. Gradually increase reps and add variations or ...