Squats

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.

Don't skip out on strength training just because you think running is the ultimate form of exercise. Building a little muscle should be part of every runner's cross-training fitness routine. Squats, a classic lower-body move, is great for runners for these four reasons.

1. Prevent knee injuries: Knee pain is one of the most common injuries runners face. Aside from wearing supportive sneakers and running on softer surfaces, strengthening the muscles around this joint can also reduce your risk of pain and injury. Try these wall squats to strengthen your upper legs.
2. Increase your speed: Practicing sprinting intervals and negative splits will make you a faster runner, but first and foremost, you need muscular legs to have the ability to propel your body forward with each step. Goddess pose, a form of a wide squat, is a killer move that will have your thighs and booty burning. To target your calves and hamstrings, do this variation that Cameron Diaz uses called the Plié With Calf Raise.

Continue reading for two more reasons runners need to do squats.

We are pumped to share one of our favorite stories from Self here on FitSugar!

"Make your last set the one that counts," the instructor cued us during last night's workout. And while the last things my arms wanted to do was another bicep curl, ending on a strong note not only made me feel extra accomplished, but it's that extra push towards sculpting a slim, strong bod.

So while we've only got four days left before the end of year, end on a high note by crossing a fitness goal off your to-do list. Your challenge: perfect a squat. (We know it's one of your least-favorite moves, but maybe this'll change your mind!)

"The squat is what we call a functional exercise. If you can practice doing it properly in your workout routine then when you have to do it in everyday life it becomes easier and you're less likely to get injured as you age," says NY-based fitness expert Melissa Paris. "You don't even realize but you are already squatting every day: when you go to the bathroom, when you pick something up off the floor or when you get up and down from your office chair."

Read on for tips on how to perfect the all-important squat.

No matter your fitness passion, from snowboarding to CrossFit, you likely do squats in your sweat sessions — they're a fitness staple. Sometimes, the more simple the move, the more careless we become when doing it, and before you know it you have sloppy squats. Here are four common mistakes that plague the standard squat. Next time you head to the gym, take a little time to get back to basics and run through this list. Not only will these corrections make the exercise more effective, but they prevent injuries too.

Mistake: Weight Too Far Forward
To take care of your knees and really engage your glutes, keep your weight in your heels. You should be able to freely wiggle your toes as you sit back into your squat. Weighting your heels also keeps the knees from moving beyond your toes, which can seriously strain that joint.
The Fix:
Practice squatting with a stable chair or weight bench behind you, and aim to lower your booty onto the front third of the seat — quietly and with control, no plopping down. This will help you shift your weight far enough back to truly challenge your glutes.

Mistake: Leaning Forward
When squatting, you want to keep your torso fairly upright, but tight hips can pull the upper body forward, straining the knees and the low back. Leaning forward also interferes with your ability to go deep in the squat, decreasing the amount of work for your backside.
The Fix:
Before a strength training session, do a dynamic warmup to open the front of the hips. Walking lunges work well as an active stretch for the tight hip flexors. To keep your torso upright, use an exercise ball at the wall for your squats and single leg squats too. Here are details on how to set yourself up for ball squats at the wall — just make sure you're going deep enough into the squat so your thighs are parallel to the ground.

Keep on reading for more about squats after the break.

Moves that challenge multiple body parts at once are my time-saving tricks when squeezing a much-needed workout into my hectic schedule. This variation on the single leg squat will challenge your balance and tone your glutes. Standing on one leg forces your core to work, and that little side kick works on the toning the troublesome saddlebag area.

For detailed instructions, continue reading.

I try to make the most of my time, so I squeeze a few minutes of exercise in here and there whenever I think of it. I do push-ups on the counter before I brush my teeth, and while I'm brushing them, I do squats. It's amazing how doing two minutes straight of different variations of squats has really strengthened my quads and booty. I do regular squats with my feet together, squats with my feet hip-distance apart, and squats with my legs wide. I also do one-legged squats holding my knee up, squat lunges, and throw in some balancing side leg-lift squats as well. The next time you brush your teeth, blow-dry your hair, or are chatting on the phone, use those few minutes wisely and get squatting!