You've probably been told a million times that a squat doesn't count unless your thighs go parallel to the floor, or deeper. But it turns out that the opposite -- tiny "quarter" squats where you only move several centimetres -- can have major benefits.
Here's a fun variation on side lunges. The Cossack goblet squat challenges you to balance on one leg while pivoting the other so your toes face up. It's a great workout for the muscles along the outside of your hip...okay, all your leg muscles really.
It's squat day, and you're excited to show that barbell who's boss, but there's just one problem: The squat racks are all taken. You can be a good team player and ask to work in, or you can try these squat variations you can do without a squat rack (and in some cases, without a gym at all).
Traditionally, you learn to squat from top to bottom, but many variables can limit your ability to squat well or to depth. For some, bad flexibility in the upper back, ankles, hips and calves are to blame, but it's also insufficient practice. These drills help you work on both.
