Squats for the Buns, Hips and Thighs Part 2

By Paige Waehner, About.com Guide

Updated June 25, 2012

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Another variation of traditional squats is the tiptoe squat, a move that really challenges the quads and calves and requires no equipment. This is a great exercise to do when you want to warm up the legs, especially if you're traveling or don't have weights available. The key to keeping this move safe and effective is to keep the abs engaged throughout the exercise. If you feel any pain in the knees, skip this move.

1. Stand with feet about hip-distance apart and squat down, placing the hands on the floor, raising up onto the toes.
2. Stay on the toes as you straighten the knees, taking the hips towards the ceiling.
3. Keep the abs engaged to protect the lower back.
4. Still on your toes, bend the knees to lower back down and repeat for 1-3 sets of 8-16 reps.
5. To modify, place your hands on a chair or other raised platform.