3 new ways to squat

Up the challenge with these bodyweight-based variations.

Muscles are masters of adaptation: Once they get used to a movement, they stop getting stronger—and you stop seeing results. To prevent plateaus (and boredom), you need to keep changing your workout. An easy way to do it: Replace one of your go-to exercises with a new version. In this series, trainers share a few of their favorite fresh takes. Sub them into your routine to keep the results coming.


BENEFITS: Perhaps the most ubiquitous lower-body exercise, the squat primarily strengthens the quads, glutes, and hamstrings.

NEW MOVES: Single-leg squat; curtsy squat; swing release

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The fitness model's workout

Sculpt all over with this 9-move routine from Ally Short.