So, during the televised Beyoncé concert last night—uh, sorry, the Super Bowl—Queen Bey took the halftime stage and slayed. But you may have noticed that her routine wasn't perfectly ***flawless. In an epic dance battle with Bruno Mars, she dropped it low for a booty-popping squat dance move and had a small bobble.
But she recovered like, well, Beyoncé, and kept dancing like nothing happened. And that took some serious quad strength (and coordination, because, heels). Her move went from almost-fail to fame; it's even trending as the #BeyonceBounce (which will probably surface as the latest dance craze).
Besides Beyoncé's utter fabulousness, the thing that totally saved her was the holy grail of lower body exercises: the squat. It strengthens and tones your glutes, hamstrings, quads, and core (basically every muscle that fired to keep her upright and on-point with the choreography).
Now you have yet another reason to #doyoursquats! Whether you're dancing at the club with your girls or dancing in your underwear to "Formation" around the house, try these three squat-strengthening moves to save yourself from any spills and keep slaying like Bey. (When you're ready for more, here are 16 Squats That Will Work Your Butt Off.)
1. Narrow Squat
If you're a squat newbie, mastering the basic squat is key. But one step up from a regular squat is a narrow squat, which will get you insanely good at dropping it low without a wide base to balance on.
A. Start in standing position, hands clasped in front of chest, feet together.
B. Lower into a squat until thighs are parallel to floor. Hold, then return to start. That's one rep. Try 2 to 3 sets of 15 to 20 reps.
2. Curtsey Squat
This booty burner is great for toning your quads and glutes, and will really work on your coordination. Consider this the ultimate practice for dancing in heels.
A. Stand with feet hip-width apart and elbows bent, hands clasped in front of chest. Lower into a basic squat, thighs parallel to floor.
B. Step right foot back and to the left, and squat an inch lower. Return to starting position. Repeat on the opposite side. That's one rep. Try 2 to 3 sets of 15 to 20 reps.
3. Split Squat
This move will train your muscles as well as your balance. Keep it slow and controlled for best results. (Once you've got these down, make sure you're maximizing them all for the ultimate butt-toning benefits.)
A. Stagger your stance, with front foot 2 to 4 feet in front of rear foot. Stay on the toes of rear foot. Lower hips until front thigh is at least parallel to the floor.
B. Push through the front leg's heel, and drive the hips and knees upwards, to return to the starting position. That's one rep. Try 2 to 3 sets of 15 to 20 reps.