When in doubt, do squats. Squat variations count.

You can do squats while you brush your teeth. You can do squats while you cook your eggs. If you have a standing desk (you should get one if you don't), you can do squats while you are thinking about how to respond to an email.

Too cold out to run? Do squats inside. (But really, it's never too cold to run. So run in the cold and do squats while you are there.)

Watching TV? Best be doing squats. Netflix and squat, baby.

If you ever don't know what to do, do some squats while you figure it out.

It isn't rocket science, but this could change your life. Doing 10 squats at a time (a very brief thing to do) 5-10 times a day yields 50-100 squats a day. Do this 7 days a week, and you've done 350-700 squats that week. Do a month of this, you just tuned your booty to the tune of 1400 to 2800 squats.

We promise, you will see changes in your body after you do 2800 squats.

Spartan Squat Variations

By having a variety squat variations in your exercise toolbox, you can maximize your squat gains and develop multidimensional functionality. You can also continue to increase difficulty and keep yourself continually engaged in fresh movements while reducing the chance of overuse injuries.

We've broken down the basics of all these variations in videos. Take some time to watch them, master them, and then integrate them into your days.

Basic Bodyweight Squat

7 Squat Variations

Variation #1: Sumo Squats

Variation #2:  Jump Squats

Variation #3:  Split Squats

Variation #4: Bulgarian Split Squats

Variation #5: Lateral Split Squats

Variation #6:  Transverse Split Squats

Variation #7: 3-Way Split Squat This isn't really a different squat, but rather, a combination of the split squat, lateral squat, and transverse squat.