More from Prevention: Get Slim And Sculpted In 20 Minutes [header=1. Chair Squat]

  1. Chair Squat Stand with your back to a chair seat, shoulders rolled back, chest facing forward and chin up, feet shoulder-width apart. Slowly lower your butt to the chair seat, tap it on the chair, then slowly rise. Repeat 15-20 times.
  2. Standard SquatStand with your shoulders rolled back, chest facing forward and chin up, feet shoulder-width apart. Rest your weight in heels (you can lift your toes slightly off ground to serve as a reminder). Swing your hips back, don’t bend knees into the squat position until your hips are all the way back. Stick your butt out, and aim to have your thighs parallel to the ground. Repeat 15-20 times.3. One-Legged SquatStand to the side of a pole or some other stable structure, gripping it with your left hand. Raise your right leg and hold it out straight. Keep proper squat form, bending at the hips and lowering your left knee, taking care that your back is not bending and that your left knee is not going out past your toes. Return to standing, repeat 15-20 times and then switch sides.4. Side SquatStand with your legs together, shoulders rolled back, chest facing forward and chin up. Your feet, again, are shoulder-width apart. Step to the side with the right leg and lower into a squat. Then stand up, bringing the left leg in to meet the right. Do 10 squats in that direction, stop, and head back for 10 more in the opposite direction.5. Squat JumpStand with your shoulders rolled back, chest facing forward, chin up and feet shoulder-width apart. Rest your weight in your heels and swing your hips back into a full standard squat. From the squat position, jump up and land in a squat position. Repeat 15-20 times. [header=6. Whirling Squat Jumps]6. Whirling Squat JumpsStand with your shoulders rolled back, chest facing forward, chin up and feet shoulder-width apart. Rest your weight in your heels and swing your hips back into a full standard squat. From the squat, jump up and twirl to the left while in the air so that you land in a squat, facing the opposite direction. Do the same thing back to the left, so you land in your original location. Repeat 10-15 times; take a 10-second break; then repeat in the opposite direction.7. Goddess Squat Stand with your shoulders rolled back, chest facing forward and chin up. Assume a wide-legged stance (wider than shoulder-length apart), pointing your toes out to either side, like a plié. Bend your knees so your thighs are parallel to the ground and your butt will remain under the body, not sticking out toward the imaginary wall behind you. For an added challenge, jump up, keeping legs wide, and land in the modified squat position. Repeat 15-20 times.8. Sumo Squat with Karate KickStand with your shoulders rolled back, chest facing forward and chin up. Assume a wide-legged stance, toes pointing forward. Swing your hips back into a standard squat. Return to standing while kicking right leg straight in front of your body. Return to the standard squat position and do the same on the left leg. Alternate for a total of 20 reps.9. Goblet SquatStand with your shoulders rolled back, chest facing forward and chin up. Your feet should be shoulder-width apart. Clasp your hands in front of your chest, elbows extending away from the body (or hold a dumbbell vertically in front of your chest from one end). Swing your hips back into a standard squat and lower as far down as possible—further than a normal squat. Think about bringing your butt as close to the ground as you can. Keeping your weight in your heels, push yourself back up to the starting position. Repeat 10-15 times. More from Prevention: Moves To Love Your Lower Body