Squats

Whether you're toning your tush to pump up hills faster or to look incredible in Summer shorts, squats are a must-do move. Make your squat time count with these techniques and variations.

1. Feel the heel, feel the toes: Try varying where you place your body weight in order to work different parts of your lower body. Shift weight back into the heels so that you can give your toes a little wiggle — this will target the butt and backs of the thighs. To isolate one leg at a time, do one set with the right heel raised and then repeat with the left. If this is easy, try extending your leg all the way back (a favorite exercise of Cameron Diaz). Then try lifting your heels as high as you can, balancing on the balls of your feet as you raise and lower. This will work your shins and calves, which is great for runners who want to prevent shin splints and other injuries.
2. Vary your stance: Doing squats with your feet hips-width apart is traditional and effective, but you can better target your inner and outer thighs by widening your stance. Try lifting one heel at a time as you raise and lower, or do a calf squeeze by lifting and lowering both heels at the end of each rep. Also experiment between having your feet parallel and pointing your toes out wide.
3. Slow it down, speed it up: Instead of raising and lowering at the same pace you always do, try slowing down the movement to ensure you're using your muscles and not momentum to move your hips up and down. Then remain in the lowered squat position — this is a major thigh and butt burner — and quickly pulse up and down.
4. Grab a set: . . . of dumbbells, that is. Adding weights makes the squat even more challenging. Either hold dumbbells beside your torso or rest them on your shoulders while doing squats; you can also just add a biceps curl or shoulder press to make this a multitasking move.

Source: Megan Wolfe Photography at J+K Fitness Studio

Although lunges and squats do great things to our thighs, our knees . . . not so much! If you're worried about extra strain on your knees from weight training or simply want a few alternatives to these basic moves, here a few exercises that will do just that. Without letting your backside off the hook, exercises like step-ups and leg presses are more gentle on the knee yet still work the same muscles. Consider some of our favorite moves below and give your workout a leg up the next time you hit the gym — after all you only have one set of knees!

• Leg Presses: A great alternatives to squats, leg presses on the machine work the major muscles of the leg in a very controlled manner. Make sure you start with your knees at a 90 degree angle, or greater, and only use a high resistance if your knees are injury-free.
• Step-ups: Step-ups work a lot of the same muscles as lunges but because you are stepping up onto a box or platform, you can control how deeply you bend your knee, based on the height of the platform, to better protect the joint. Plus, since your foot is stationary at the start the exercise, the knee joint is more stable as you put weight on your leg. Not only do they effectively work your legs and glutes, step-ups offer a cardio component, too!
• Reverse lunges: Reverse lunges are safer on the knees because the front leg is planted, allowing you to monitor your alignment as you step back. They are also a good way to complement all the forward movements of everydaily life.
• Deadlifts: If at first you think bodybuilder at hearing this exercise, think again. Similar to squats and lunges, deadlifts are an effective move for your lower body, especially your glutes, hamstrings, and quads. Since your feet are fully planted on the ground, your knees remain stable as your bend your torso forward, and engaging the core will also take pressure off the joints in your legs. Keep this guide to deadlifts in mind before you next workout.
• Lying hamstring curls: Using an exercise ball is a great way to switch up your routine while protecting your knees. With lying hamstring curls, you target the butt and hamstrings without putting significant pressure on the knees. This is also a great move for core stability and balance.

Remember, while these exercises do take some of the strain off your knees, they don't let them completely let them off the hook. If you are having significant knee pain, take proper precautions by visiting your doctoring and taking the necessary rest needed to heal.

Love them or loathe them, squats are one of the most effective exercises you can do. It's very important, however, that you do them just right to maximize effectiveness and prevent injury.

Squats are also highly versatile: you can do them anywhere, even while brushing your teeth or filling your glass at the water cooler. Multitask by adding bicep curls and other moves to make them harder.

Since we're all in backside-toning mode for beach season, here's a primer on how exactly to do the perfect squat. Keep reading for step-by-step instructions.

Although squats and lunges are both key for a toned backside and legs, there are slight differences between the two. To maximize effectiveness and prevent injury, it's important you know the specifics of each exercise and do them just right. Compare the differences between the two, and see which one is right for you!

Lunges

Rather than the up and down motion of a squat, lunges require a step forward or backward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Because lunges involve the transfer of weight to one leg, they are a test of balance, especially when using weights, meaning your core gets a workout too! And depending on the variation, lunges can also allow for an increased focus on the glutes or inner thighs; do side lunges to work your hips or reverse lunges to counter the forward movements of everyday life. Bonus: lunges offer something that most exercises don't — a good stretch! Depending on your depth and range of motion, lunges help to increase flexibility in your hips.

• Lunge Basics
• Lunge Variations

Squats

If you're just starting to get your backside into shape, then consider squats your go-to exercise. Because they are a functional movement, squats are a good introduction to the weight room; it's easy to add weight or resistance to the exercise, which quickly helps to increase strength. Since the weight is distributed onto your heels when doing squats, the exercise requires less balance than lunges. Instead, doing a squat is much like sitting down in a chair, making them a great exercise for working the glutes and hamstrings. Turn squats into a quick cardio workout by adding jumps, or challenge your core with the addition of a BOSU ball. Whatever you decide, expect to build a firm backside in no time!

• Squat Basics
• Squat Variations

Remember, when doing both squats and lunges, it is important to pay close attention to your form. Because these two exercises are hard on the knees, proper posture is important. Keep your knees positioned behind your toes and over the ankles. If you you suddenly feel pain, then adjust the exercise or try a different variation until the pain gets better.

Source: Megan Wolfe Photography

There's nothing like a reliable squat for toning your backside — that is, until you change it up a bit! What's great about everyday exercises like squats, push-ups, and lunges is how easy you can build on them to maximize your efforts. Here are ways to take your squat from a backside-burning move to a total-body workout.

Fierce Yoga Sequence

This mini yoga sequence will help you develop a strong core and toned legs, but it also asks you to up the endurance game: Start in Fierce pose for five breaths, and then move into Side Fierce on each side of your body for five breaths. Go back to Fierce pose for five breaths, and then move into Open Side Fierce on the left side and then the right for five breaths each. Finish with another five breaths in Fierce.

Keep reading for two more ways to change up your basic squat!

If at first you cringe when you hear the word squat, then relax; not all squats are meant to be painful. Enter the Wide Squat stretch, commonly known by yogis as Malasana or Garland Pose. If you work at a desk, then it's likely that your hips are tight, causing the rest of your lower body to be stiff as well. Practicing Wide Squat is exactly what your lower body needs to stay loose and pain-free.

The stretch . . .

• Stand with your feet slightly wider than your hips.
• Lead with your chest and bend your knees, lowering your hips down toward the ground. Go as low as comfortable or until your heels lift from the ground. Over time, as your hips loosen, this should become easier. (You can also lower your heels to the ground if that is more comfortable and stable.)
• Practice shifting weight into your heels and lengthening the crown of your head up toward the ceiling. This is a good exercise for your posture as well.
• Hold the pose for a few breaths or however long you wish, standing up and going back down as often as you need.

The opportunities . . .

• Practice it while traveling in long lines and during stretching breaks on the airplane.
• During concerts if you will be standing for long periods of time.
• Sight seeing in museums where there are often long lines
• Incorporated into your daily stretching routine.
• When you take quick office breaks away from your desk.
• On road trips where you might be sitting for hours at a time.

If strong, sculpted legs are what you're after, you've got to become one with the squat. The basic exercise targets glutes, hamstrings, quads, and core, so incorporating it into your strength-training workouts is definitely worth your while. Here are some ways to get more bang for your butt — er, I mean buck — when doing squats.

• Focus on your heels: When doing a squat, make sure to shift your weight back onto your heels and lower the body as if you're about to sit in a chair. This proper form helps to put even more focus on the glutes and hamstrings and takes pressure off the knees. It also offers a stable surface that enables you to get low to the ground, which is what makes the move so effective.
• Try variations: Target lower body muscles differently by changing the position of your feet. Squat with your big toes together, feet out wide, and try one heel or both heels lifted, or even one leg lifted (to get legs like Cameron Diaz). Step on a Bosu ball and squat on a wobbly surface to work your core, and try twisting variations for even more of a challenge. Check out this list of different squat variations.

Keep reading for more ways to make squats more effective.