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20 Types of Squats that are worth your time

22 Dec

Squats not only target your glutes, but your legs and core as well.

Different types of squats help burn calories in a fun way. Aside from burning calories, they also help you build stronger muscles in the lower body. This avoids the risk of injury and ensures a well-toned body.

Here we've mentioned 20 effective types of squats. Next, find your best combination of squats to incorporate into your lower body exercise regimen.

Don't forget to do a quick lower body warm up before doing these squats

May I help you!

#1. Classic squat

  1. It targets the gluteus maximus, hamstrings, and the core.
  2. Stand with your feet a little wider than shoulder-width apart. Put your toes slightly outward. Keep your hand by your sides.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now straighten your knees by pushing through your heels while squeezing your glutes.
  6. Repeat

# 2. Jumping squat

  1. Stand with your feet a little wider than shoulder-width apart. Put your toes slightly outward. Keep your hand by your sides.
  2. Keep your chest raised and back straight while the core is activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  3. Go down until the position feels like you are sitting in a chair.
  4. Now prepare for a jump while straightening your knees by pushing through your heels. Do it by squeezing your glutes.
  5. Jump straight, land, and repeat.

# 3. Sumo squat

  1. It targets the quadriceps, glutes, hips, hamstrings, calves, and inner thighs.
  2. Stand with your legs wider than shoulder width. Put your toes slightly outward. Your knees should also be facing outwards.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now straighten your knees by pushing through your heels while squeezing your glutes.

# 4. Squat jacket

  1. Stand casually. Jump and keep your feet wider than hip-width apart. Do a squat there without wasting time.
  2. Go down until the position feels like you are sitting in a chair. Jump back to the starting position and repeat the process.
  3. Remember to keep your chest raised and your core moving.

# 5. Dumbbell suitcase squat

  1. Take a dumbbell in both hands.
  2. Stand so that your feet are a little wider than shoulder width. The toes should point out slightly.
  3. Now keep your back straight, the core activated. Push your hips back and bend your knees and come down until your knees are over your toes. Don't let your knees go past your toes.
  4. Keep your hands straight as if you were putting the suitcase on the floor.
  5. Now come up by pushing through your heels.
  6. Repeat

# 6. One-legged squat

  1. Stand casually. Put your hand out in front of you.
  2. Raise your left leg in front of you.
  3. Keep your front (left) leg straight.
  4. Squat down with your right leg until the thigh of that leg is parallel to the floor.
  5. Repeat and then switch legs.

# 7. Jump squat with heel tap

  1. To do this, stand with your feet shoulder-width apart. Put your toes slightly outward. Keep your hand by your sides.
  2. Keep your chest raised and back straight while the core is activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  3. Go down until the position feels like you are sitting in a chair.
  4. Now prepare for a jump while straightening your knees by pushing through your heels.
  5. While in the air, touch your feet together, then land with your legs wide.
  6. Squats and repeat.

#8th. Plus squats

  1. It targets the gluteus maximus, quadriceps, hamstrings, and core.
  2. Stand with your feet a little wider than shoulder-width apart. Put your toes slightly outward. Keep your hand by your sides.
  3. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  4. Go down until the position feels like you are sitting in a chair.
  5. Now take a pulse by moving your thighs up and down a little for a few seconds.
  6. Now straighten your knees by pushing through your heels while squeezing your glutes.
  7. Repeat.

# 9. Sideways squat

  1. Crouch down and hold the down position. Keep your back straight and your feet slightly outward.
  2. Get out with your right leg, followed by the other. Now bring your left leg closer to your right.
  3. Now take a side step with your left leg and follow it with your right leg.

# 10. Isometric squat

  1. Stand with your feet a little wider than shoulder-width apart. Put your toes slightly outward. Keep your hands crossed on the side or in front of your chest.
  2. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands forward in front of your chest and connect the fingers of your hands.
  3. Go down until your thighs are parallel to the floor. Hold for 6-8 seconds.
  4. Now straighten your knees by pushing through your heels while squeezing your glutes.
  5. Repeat

# 11. Squat box jump

  1. Stand casually in front of a box or bump. Hold your hands for your comfort.
  2. Release yourself to jump and land on the box followed by a squat.
  3. Get off the box.
  4. Repeat

# 12. Bulgarian split squat

  1. Stand with your back to a bench. Pull your left feet back and place your feet on the bench so that your soul is against the bench.
  2. Pull your hands by the side.
  3. Squats and repeat.
  4. Switch legs later.

# 13. Knicks in the crouch

  1. Stand with your feet shoulder-width apart. Pull your hands by the sides.
  2. Take your left leg back and cross your right leg as you bend your front knee until that thigh is parallel to the floor.
  3. Return to the starting position and repeat with another leg.

# 14. Split squats

  1. Take a big step with your left leg so that both feet are in line.
  2. Squat down until your left thigh is parallel to the floor.
  3. Switch legs and continue with alternating legs.

#fifteen. Side kick squat

  1. Do a squat and when you get up your left leg kicks over to your left and land the leg.
  2. Squat down again and step on the right side with your right leg.
  3. This is a repetition. Repeat.

# 16. Wall squat

  1. Stand further than shoulder width apart. Your back should have the support of a wall.
  2. Now crouch down, keep your back straight and rub against the wall.
  3. Go down until your thighs are parallel to the floor.
  4. Hold for a second and repeat the process.

# 17. Eagle perch

  1. Stand loosely and raise your right leg.
  2. Cross your right leg from behind on the left and roll up.
  3. Now crouch with your left leg.
  4. Complete the repetitions on the left leg, then switch to the right leg.

# 18. Squats with dumbbells

Do regular squats while holding the dumbbells with both hands along the shoulder line.

# 19. Squats with resistance band

Perform a traditional squat while wearing a resistance band just above your feet.

# 20. Plié squat

  1. Stand with your feet a little wider than shoulder-width apart. Stand your feet completely on your sides so that your inner thighs are facing forward.
  2. Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down.
  3. Do a regular squat and straighten your knees by pushing through your heels while squeezing your glutes.
  4. Repeat

Take that away

These squats vary from normal to difficult levels. Perform them and make the best combination for yourself.

We strongly recommend doing a quick lower body workout before doing these squats. This will help you avoid injury and muscle pain.

Start with fewer squats and later increase the number and sets.

Squats that use one-legged bends should be performed with both legs alternating. This way you can work both legs equally.

The 20 Types Of Squats That Are Worth Your Time post first appeared on AnytimeStrength.

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