A thorough explanation of the various kinds of squats
A fantastic compound exercise that can help you increase your overall fitness and lower body strength is the squat. They are a flexible workout that you may do with or without weights, depending on your level of fitness.
Squats come in a variety of forms, each with unique advantages. To help you get the most out of your training, try these 45 squat variations:
Bodyweight Squats
- Basic Squats: These are the most basic type of squat. Stand with your feet shoulder-width apart and your toes pointing forward. Lower your body down as if you were sitting in a chair, keeping your back straight and your knees aligned with your toes. Go down as far as you can without letting your back round or your knees go past your toes. Push back up to the starting position.
- Wall Squats: These are a great way to practice proper squat form. Stand with your back against a wall, with your feet shoulder-width apart and your heels about 6 inches away from the wall. Lower your body down until your thighs are parallel to the floor. Hold this position for 30 seconds to 1 minute.
- Prisoner Squats: These are a great way to work your core muscles. Stand with your feet shoulder-width apart and your hands behind your head. Lower your body down as if you were sitting in a chair, keeping your back straight and your knees aligned with your toes. Go down as far as you can without letting your back round or your knees go past your toes. Push back up to the starting position.
- Squat Jumps: These are a great way to add plyometric training to your workouts. Stand with your feet shoulder-width apart and your toes pointing forward. Lower your body down into a squat position. Then, jump up as high as you can, extending your arms overhead. Land softly on your toes and return to the starting position.
- Squat Pulses: These are a great way to work your lower body without putting a lot of strain on your knees. Stand with your feet shoulder-width apart and your toes pointing forward. Lower your body down into a squat position. Then, pulse up and down a few inches.
Weighted Squats
- Overhead Squats: These are a great way to work your shoulders, back, and core muscles. Stand with your feet shoulder-width apart and hold a barbell overhead with both hands. Lower your body down as if you were sitting in a chair, keeping your back straight and your knees aligned with your toes. Go down as far as you can without letting your back round or your knees go past your toes. Push back up to the starting position.
- Landmine Squats: These are a great way to work your glutes and hamstrings. Stand with your feet shoulder-width apart and place one end of a barbell on a rack. Position yourself so that the barbell is resting on your back, just below your shoulder blades. Lower your body down as if you were sitting in a chair, keeping your back straight and your knees aligned with your toes. Go down as far as you can without letting your back round or your knees go past your toes. Push back up to the starting position.
- Barbell Back Squats: These are a great way to build strength in your lower body. Stand with your feet shoulder-width apart and place a barbell on your upper back. Stand with your feet shoulder-width apart and your toes pointing forward. Lower your body down as if you were sitting in a chair, keeping your back straight and your knees aligned with your toes. Go down as far as you can without letting your back round or your knees go past your toes. Push back up to the starting position.
- Front Squats: These are a great way to work your quadriceps and core muscles. Stand with your feet shoulder-width apart and hold a barbell across your collarbone and upper chest. Lower your body down as if you were sitting in a chair, keeping your back straight and your knees aligned with your toes. Go down as far as you can without letting your back round or your knees go past your toes. Push back up to the starting position.
- Goblet Squats: These are a great way to work your lower body and improve your balance. Stand with your feet shoulder-width apart and hold a dumbbell in both hands. Lower your body down as if you were sitting in a chair, keeping your back straight and your knees aligned with your toes. Go down as far as you can without letting your back round or your knees go past your toes. Push back up to the starting position.
Plyometric Squats
- Jump Squats: These are a great way to add plyometric training to your workouts. Stand with your feet shoulder-width apart and your toes pointing forward. Lower your body down into a squat position. Then, jump up as high as you can, extending your arms overhead. Land softly on your toes and return to the starting position.
- Jump Squats on Toes: These are a great way to work your calves and ankles. Stand with your feet shoulder-width apart and your toes pointing forward. Raise your heels off the floor so that you are standing on your toes. Lower your body down into a squat position. Then, jump up as high as you can, extending your arms overhead. Land softly on your toes and return to the starting position.
- Weighted Jump Squats: These are a great way to add resistance to your plyometric squats. Stand with your feet shoulder-width apart and hold a dumbbell or kettlebell in each hand. Lower your body down into a squat position. Then, jump up as high as you can, extending your arms overhead. Land softly on your toes and return to the starting position.
Additional Variations
- Bulgarian Split Squats: These are a great way to work your glutes and hamstrings. Stand with your back foot elevated on a bench or chair. Stand with your front foot a few feet in front of your back foot. Lower your front knee toward the floor until your back knee is almost touching the ground. Push back up to the starting position.
- Single-Leg Squats: These are a great way to improve your balance and coordination. Stand with your feet shoulder-width apart. Raise one leg off the ground and hold it behind you. Lower your body down as if you were sitting in a chair, keeping your back straight and your knees aligned with your toes. Go down as far as you can without letting your back round or your knees go past your toes. Push back up to the starting position.
- Plié Squats: These are a great way to work your inner thighs. Stand with your feet wider than shoulder-width apart and your toes pointing outward. Lower your body down as if you were sitting in a chair, keeping your back straight and your knees aligned with your toes. Go down as far as you can without letting your back round or your knees go past your toes. Push back up to the starting position.
Squats are a versatile exercise that can be modified to fit your fitness level. By incorporating different variations into your workouts, you can challenge yourself and continue to make progress.
Remember:
- Always warm up before doing squats.
- Start with a light weight and gradually increase the weight as you get stronger.
- Don’t let your back round or your knees go past your toes.
- Keep your chest up and your chin parallel to the floor.
- Breathe deeply throughout the exercise.
- Rest for 30-60 seconds between sets.
Squats are a great way to get a full-body workout. They are simple to do and can be modified to fit your fitness level. If you are looking for a way to improve your lower body strength and overall fitness, squats are a great option. Sources and related content