Squats are a great way to strengthen the quadriceps, the hamstrings and gluteal muscles – the powerhouse muscles of the body. By strengthening these muscles we increase our overall muscle mass and therefore increase our metabolism as our body burns through calories to maintain our muscle.
If we take that squat and add movement patterns we can intensify our cardiovascular and core workout.
Begin by hinging the hips back as if you’re sitting down in a chair. Then keeping the knees bent as you walk leading with the heel and rolling onto the toe as you move forward. Then reverse it leading with the toe and rolling off the heel. You can also add a pivot to the walking squat assuming that the surface and your shoe are able to move freely without sticking.
Another variation is a lateral walking squat which will strengthen the abductors (outer hips) and adductors (inner thighs) as well. You can as add a thera-band to intensify the difficulty and effectiveness of this move.
Keep in mind that anytime you can drop that squat lower than 90 degrees you’ll get a more effective glute workout so it’s important to work on both lowering your squat as well as adding movement patterns to make your squat workouts more effective.