Easy squat variations

1. Basic Squat

Start by standing in the beginning squat position with your feet hip-width apart, toes pointing forward, neck straight, and abs tight. Hold your arms out in front of you—straight with palms facing down, bent at the elbows. Or do our favorite arm move: the Aladdin arm cross. Whichever you do, don't put your hands on your legs. Bend your knees and slowly lower yourself down until the tops of your thighs are parallel to the ground. Push your bottom backward, as if you were sitting on a chair. Don't worry too much about letting your knees go forward over your toes. It's a popular myth, but depending on your limb length, flexibility and hip joints, your knees may naturally go over your feet as you squat. As long as it doesn't hurt, you're OK. Return to standing.

2. Figure-four Squat

Begin by standing then bend your knees and lower a few inches into a slight squat. Lift your right leg up, bend your knee and cross it over your left leg, with your right ankle resting on your left knee. Being careful not to lose your balance, lower down until your supporting thigh is parallel to the ground. Don't let your hips dip to either side! Return to standing. Repeat on the other side.

3. Curtsy Squat

Stand with your feet hip width apart and hands on hips. Move your right foot behind your left leg, as far past your left foot as is comfortable. Using a "curtsy" motion, squat down. Keep your weight in the front leg. Return to standing.

4. Surfer-squat jump

Begin in a low, wide squat position with your arms out to your sides as if you are balancing on a surfboard. Jump and turn sideways so you land in the same surfer squat but now with the other leg forward.