Squats are often skipped by those doing home or beach workouts. This is a shame because it is one of the single most important exercises you can do in your workout and should be performed at least once a week. You will increase strength in your glutes, quads, hamstrings and calves as well as the stabilizer muscles in your core (back and stomach muscles). When bending down always keep your knees behind your toes. Maintain your body weight on your heels, not your toes during the entire exercise.
1. Bodyweight air squats or basic squats
2. Prison squats
3. Prison squat minis
4. One legged wall squats
5. Alternating olling Pistol Squats (one legged deck squat variation)
6. Alternating rolling pistol squats – no touch
7. One leg rolling pistol squats
8. Rolling or deck squats
9. Side to side squats
10. Squat holds
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