Squats are a game-changer exercise if you aim to target the lower body and build muscle. They become even more effective when you try these 11 squat variations.

Former Miami women's basketball stars Haley and Hanna Cavinder showed off their latest workout routine on social media.

Hold a dumbbell or kettlebell close to your chest with ... muscles more than other squat variations, such as the hack squat and sumo squat. Hold the barbell in the crook of your elbow with your ...

Some variations include the kettlebell deadlift ... barbell back squats, front squats, goblet squats, sumo squats and more. "Squats strengthen the muscle around the knee to help prevent knee ...

and core How to do a sumo squat Stand with your feet wider than shoulder-width apart, toes pointing slightly out. Hold a dumbbell or kettlebell at chest height, sit your hips back and drop into ...

Opposite to the sumo squat, this squat will see your ... How to Squat to curl to press Start in a low squat, holding a kettlebell or dumbbell in each hand, arms extended. Bend your elbows to ...

Hold a dumbbell or kettlebell close to your chest with both hands ... Repeat on the other leg. The sumo squat engages the inner thighs, glutes, and quads while improving hip flexibility. This squat ...

“The sumo squat requires more hip mobility than the ... Sumo Squat To Target Your Glutes And Unlock Your Hip Mobility. A kettlebell is preferred here, because a plate or dumbbell might reduce ...

Kettlebells are great. When used smartly, kettlebell training can teach you to move your body in unison so that you can wield any object safely and expertly. It can improve your sports performance and ...

This can be done with a kettlebell, dumbbell, or barbell. If you’re trying to strengthen and grow your lower-body muscles, work the sumo squat in two to three times a week, Calarco advises. It’s best ...

(If using a kettlebell or dumbbell ... It all comes down to stance and weight placement, Wilbourn says. Sumo squats use a wide stance that targets the adductors, hip external rotators, and ...