1. Sumo squat
Targeted muscles: inner thighs
Stand with both legs slightly wider than the shoulders. Knee, foot, toes are pointing in the same direction. Squat down until your hips are lower than your knees, keep the back straight and use the glutes and quad to get back up.
2. Squat jump
Targeted muscles: quads, glutes and core
Squat jump is one of the types of squats that benefit various muscle groups. Open your legs shoulder width apart, keep the back straight and squat down. Then jump up and down to the squat position immediately.
3. Bulgarian split squat
Targeted muscles: quads and glutes
Put one foot on a chair or bench. The back foot height should be at knee level and keep the back straight. Squat down and the front knee should form 90 degree.
4. Side squat
Targeted muscles: glutes and quads
Stand with both legs slightly wider than the shoulders. Knee, foot, toe are pointing in the same direction. Squat to one side and down until your hips are lower than your knees. Keep back straight, get up and squat to the other side.
*1 set: 12-15 times of each exercise
*Do 3-4 sets
*Rest 30 seconds between each set
