Alex Silver-Fagan, a Nike trainer, believes that to get your legs and buttocks in good shape, you need to squat. These exercises can be easily combined with others or done by yourself. They are simple, can be done at home, and take no more than 15 minutes.
Basic squat:
Start with basic squats. Keep your feet flat on the ground.
Kick back squats:
Kickbacks will put your glutes to work.
Sumo squats:
These squats strengthen the torso and buttocks.
Reaching sumo squat:
This adds some cardio.
Oblique squat:
Your waist will thank you.
Jump Squat:
This exercise is also good for the arms.
Narrow squat:
A warm-up for the pistol squat.
Pistol squat:
A difficult exercise with a lot of work on the knees. Do this carefully and don’t squat too much. At first, you may also want to hold onto something.
