Squats are one of the most popular and versatile workout exercises. They can be performed not only in the gym, but also at home, on vacation, and, in principle, in any convenient place. Squats do not require additional equipment – they can be done with your own weight, and if you want to increase the load, improvised means, for example, heavy books or bottles of water, will do. There are a large number of squat options, and many of them strengthen not only the gluteal muscles, but almost all the muscles of the lower body, as well as the abs. We talk about the most popular types of squats in our material.
Why do different types of squats
Doing the same thing for a long time will definitely get bored someday. Therefore, so that even your favorite pastime does not become a burden, you need to add variety to it. The same rule applies to sports. Doing the same type of squat day after day can get boring in the end, and when something starts to get boring, many of us just stop doing it. To prevent this from happening, workouts can be diversified.
Plus, different types of squats target different muscle groups, so incorporating alternative exercises into your fitness routine will help you achieve the best results in your quest for fit.
Types of squats
This is a basic exercise and the most popular type of squat. If you master it, it will be easier for you to deal with everyone else.
Stand straight with your feet shoulder-width apart, feet parallel to each other. Start squatting with your knees on the toes. In this case, the body weight must be transferred to the heels. Lower yourself to the parallel of your thighs with the floor. To climb up, engage your glutes by contracting them as you climb.
This exercise works your inner thighs and glutes a little more than standard squats. And all thanks to the positioning of the legs.
They should be placed wider than the shoulders, and the socks should look to the sides. The body should be slightly tilted forward, and the pelvis should be taken back. Squat parallel to the floor. When climbing up, do not bend your knees all the way. Otherwise, you can injure your joints.
This type of squat is similar to the previous one, but still has some differences. The legs should be placed even wider, and the socks should be turned further to the sides. The position will resemble the famous element of ballet, hence the name squat. Keep your back straight, tighten your abs, and lower your pelvis down to parallel with your hips with the floor. Hold in this position for a couple of seconds, and then go upstairs. As a bonus, you'll work on stretching and strengthening your abs.
4. Bulgarian attacks
This type of squat is aimed at working out the quadriceps and gluteal muscles, as well as strengthening the knee joints and flexors.
Place one leg on a chair with your back to it. Leaning slightly forward, lower yourself on the other leg until the first knee drops to the floor. To climb up, place your weight on the heel of your foot on the floor and push off.
5.With jumping out
By adding a cardio element such as the jump to standard squats, you will work your lower body muscles more efficiently, improve agility and coordination, and burn extra calories through aerobic exercise.
Get into a standard squat position, squeeze your glutes, press on your heels, and then transfer your weight to your feet and jump up from your toes.
In this exercise, the internal muscles of the thigh are actively working, which are always much more difficult to pump.
Place your feet slightly wider than your shoulders and spread your toes slightly to the sides. While squatting, shift the weight to one leg, and the other step back into an oblique lunge. Pay close attention to the knee of the supporting leg and do not pull it out by the toe. Change legs alternately during each squat.
Malasana is one of the most popular yoga poses. It increases blood circulation in the pelvis, improves the stretch of the thigh and groin muscles, and works the core muscles.
From a standing position, raise your arms up, then lower yourself deeply with your knees bent. Lower your elbows to your hips and push them, stretching them to the sides. Hold in this position for a few seconds while continuing to press on your hips.
8.Rise on toes
This exercise strengthens the hip, knee, and ankle joints, and works the quadriceps, glutes, and hamstrings.
Stand with your feet shoulder-width apart or wider, as in a sumo position. Slowly lower yourself down, transferring your weight to your heels. Squeeze your glutes and begin to rise, lifting your heels off the floor and standing on your toes.
9.With raising legs to the sides
These squats target the gluteus maximus, quadriceps, hamstrings, and core muscles.
Do standard squats, adding alternately swinging your legs to the side with each rise to the top. When abducting, try to hold your leg up a little and only then lower it down and squat.
10. Cossack squats
This exercise is often used by runners before a long run, but it also fits perfectly into a regular workout, as it will help to stretch and warm up the muscles.
The legs should be fairly wide apart. Slowly shift your weight to one side, bending the hip and knee of the leg to which you are lowering. Lower the other leg to the heel and pull it towards the floor as low as possible. Then slowly rise to the starting position and lower yourself on the other leg, doing the same.
We must say right away that this type of squat is one of the most difficult, and beginners are unlikely to be able to master it right away. But at the same time, this exercise is extremely effective and not only works out the muscles of the legs and stabilizers, but also develops coordination.
In a lightweight version, you can do it using a chair. Stand up straight on one leg. Raise the other off the floor. Lower yourself into a chair while maintaining balance. When going upstairs, keep your foot suspended.
In a difficult version, you should lower yourself to the floor, also leaning on one leg and straightening the other forward.
These squats are similar to standard squats, but thanks to a movement such as the “spring”, the quads and glutes “burn” much faster. So this exercise is best included at the end of the workout to “finish off” the muscles.
Sink down as you would with standard squats. At the lowest point, linger and begin to spring up and down, maintaining a small amplitude. Do as many “springs” as you can, and then rise up to the starting position.