Place your hands on your hips, straight out in front zombie style, or use a squat rack or wall to support you. You can also try using a doorframe if trying this at home. Bend at the knees and lean ...

plus 6 bodyweight squat variations, for the times when you’re not feeling weights. Unsure what weight to go for? Check out our guide on how to pick the right weights for your workout.

Yogis can hang out in this position for long periods of time so start short (10 seconds) and build up to see how long you can hold a sumo squat (30 seconds +). If you really want to feel the burn ...

You might have seen this machine at your gym. It’s the one that has weights pulling it down, a lever on the side, and a platform to stand on. It has shoulder pads, and is set on a tilted angle.