5 Squats Variations for Toned and Strong Legs


Christmas is coming closer and we can almost smell the nice holiday meals in the air (Oh yeah)! But before you indulge yourself with those yummy Christmas cookies, burn off the extra calories and keep your legs strong for the holiday season.

Keeping fit throughout holidays not only helps to keep you in shape, but can also make you feel more energetic, even reduce your chances of catching a bad cold (you don’t want this for Christmas right?).

So in this post, I’ll show you how to tone your lower body in less than 20 minutes with squat variations. Squats are amazing for building lower body strength and burn body fat.

You can do these 5 exercises with a resistance band to increase intensity. If you are a beginner or haven’t exercised for a while, I would recommend starting without an exercise band or a light band. Believe me, however you choose to do this set of exercises, you will still feel the burn!

Here’s how to get started:

Do each exercise from the list below for 30 to 45 seconds.  Rest for 15 seconds, then move to the next one.

Once you’ve gotten through the 5 exercises, that’s one round. Aim to complete the circuit for 3 to 5 rounds total, resting a minute between rounds.

Ready? Go!

1.Squat with elbow to knee touch

Start by standing in the beginning squat position with your feet hip-width apart, toes pointing forward, your back in a neutral position, and your knees centred over your feet. Keep your hands behind your head, then push your bottom backward, as if you were sitting on a chair. As you return to standing, bring your right knee to your right elbow, keeping your chest up and your core engaged. Then switch side.


2. Squat with kickback

Perform a basic squat but instead of returning to a standing position with both feet on the ground, transfer your weight to one leg, squeezing your glutes as much as you can. Return to the starting position and repeat on the opposite side.


 3.Lateral walking squats

Get into a squat position, and walk sideways. Take 3 to 5 steps to the left, then right, keeping your knees bent and your glutes as low as you can. Repeat. Try keeping your hands behind your head or in front of you to keep your balance.

walking-squat 4. Jumping squats

Starting from a squat position, push through the heels and jump straight up. Land with your knees slightly bent, and go back into a squat position. Repeat until you reach 45s.

If you have knee pain or a knee injury, skip this exercise and move on to the next one.


5 .Wall sit

In a standing position, lean against the wall with your feet hip-width apart. Slowly side down against the wall, until your legs are parallel to the ground and your knees are directly above the ankles. Engage your core and hold this position for 30s to 45s.


Now go and get these legs stronger! And Merry Christmas!

  1. I really liked how you had the gif embedded so I could have a visual on how to do these properly. So many fitness blogs fail on showing how to properly do the motions! I’m pinning this for later 🙂

  2. Love it!! I really needed this update, I use to love doing squats! They use to make my already large legs, bulge, but once I continued to do squats through to fat burning stage, I began to burn muscle, that helped me to loose the chunky legs, Thanks for sharing!!

  3. It looks like a great legs and butt workout. My niece loves to try home workout and I think this will be helpful for her. Will share this to her.

  4. I love squats and there are some new ones in your post that I have never tried (squat with elbow knee touch & kickbacks). I need some new elements in my workout routine so the timing of this post was perfect.

  5. I love squats and there are a few in your post that I have never tried (squat with elbow knee touch & kickbacks). I need some new elements in my workout routine so the timing of this post was perfect.

  6. Now I feel bad! ;)))) I’m guilty of enjoying the Christmas cooking maybe a little too much, BUT I don’t think I’m willing to willfully to do such amazing workout! I’m a yoga girl, but then again, yoga won’t burn (all) those calories;)

  7. These are really great! I do squats (but I do them a bit differently), but not as much as I should. The resistance band looks like it could really add to your workout. I liked your videos a lot!

  8. I have to try the wall sit! Your legs look bomb girl! I have to up my game… My legs became too giggly since I haven’t been working out as regularly :'(

  9. These are some fabulous workout for legs and butt. I will try this one at home. I think I need to start my workout routine this 2018. To stay fit and healthy.

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