Squats and lunges have been the way to achieve a strong lower body since people started working out. Even though we’ve invented hundreds of machines and exercises, they all still have the same general idea of a squat or lunge. These exercises can get boring for you and your muscles so its time to think outside the box.

The reverse squat is a squat. This is true. It works the legs and butt just as well, if not better, than all the other squats you know and do. However, this exercise move will make you stop, think, and feel the burn! Whether you squat with the big boy bars or are a newbie with little handweights, you can benefit from this move.

To do the reverse squat:
Start by holding a medium weight dumbbell in front of you. Don’t go too light because this weight will actually help you balance. But don’t go too heavy because it is added weight to the squat! Start with feet shoulder width apart and in a deep squat. How deep you go will depend on the flexibility of your knees and the strength of your muscles. The lower the better but remember, you will get better at the move so don’t force it on the first try. Keep the weight in the heels of the feet. Now lift the booty up and start to stand until you are nearly standing straight up. Pause. Now lower yourself back to the starting position. The entire move is slow and controlled. If you aren’t using your musces to lift AND lower you, then you are risking injury and you aren’t going to see benefits of the exercise. Make sure you are breathing. Repeat 10 times. Work up to 3 sets.

Rocking a pair of skinny jeans, bikini bottoms and tiny shorts is the motivation for ladies in this exercise. Guys, your motivation is to build strength and stamina in the legs. This might also give you a nice butt and girls love that! No matter what your motivation, this reverse squat exercise move will help you strengthen and challenge the lower body.