Ballet squat

Leave the weight aside and continue in the same position, only now the arms are open at the sides. When you come down to do the squat, raise your heels so that the weight is completely supported by the tips and return to the starting position with your back straight and your head in front. As you descend, your arms close in a circle as if you were practicing ballet.

Bulgarian squat

Stand with your back to a chair and put your right leg up on the seat, supporting only the tip. Stay upright and now bend your knees to descend (as if you were doing a tuck). Try to keep your balance, return slowly and come back down.