New Delhi, March 10 -- The squat is part of the holy grail of fitness. It's one of the first few exercises one learns when they set foot in a gym, or start training at home, or even take an outdoor activity like running or cycling-you just can't avoid it.

Even the simplest, most conventional version of the squat is such a winner, and has so many additional challenges which could be added to it, that one could get away with just knowing how to do it. But like every other bodyweight exercise, there are variations of the squat that could completely change your strength and mobility levels.

Over the last few months, I have not done as many basic squats as I have done variations of it. To learn some of them, you need time, like the pistol sq...