Basic squat Stand with your feet hips-width apart and your toes pointed forward. Squeeze your abs as you move your weight into your heels. Slowly sit back into a squat position with your chest up ...

One caveat of doing body squats is to make sure your form is right and that you aren't trying to carry too much barbell weight if you aren't using your bodyweight alone. Another tip to avoid ...

Variations If a body weight squat is too challenging, start by sitting back into a chair. Hold onto another chair for balance if you need it. Or, try a wall squat, with your back against the wall.

There are also elements of the squat that are best conveyed as what not to do. Portia Page, NCPT and education curriculum coordinator at Balanced Body Inc., says to gently press the knees outward ...

Squat variations to try Half squat Why: A 2008 study found that half squats can help to improve your running economy and time to exhaustion. How: Stand with your feet shoulder-width apart.

His recommendations include a narrow squat, with feet closer than shoulder width, a sumo squat, with toes turned out to 45 degrees, and a curtsy squat, with one leg crossed behind the other.