You already know that squats are great for your body. But did you know how many different kinds of squats exist? There are dozens of them, and you should aim to try them all. For a start, here are a few different squat variations for a killer derrière:
1 Single Leg Squat
This squat is done by standing on your left leg while you put your right leg out in front of you. Make sure that your toes are pointed toward the ceiling, that your knees are slightly bent, and that your shoulders aren't rounded. Then you should lower yourself into a squat, keeping your one foot in the air the entire time. If you need help balancing, then you can always reach your arms out in order to help yourself stay standing.
2 Split Squat
This is similar to a lunge. You're basically going to put one foot in front of the other and then lower yourself down by bending your back knee. If you want to try an exercise that's a little more intense, then you can try jumping when you come up from your squat. Just make sure to keep your chest back and shoulders back.
3 Squat Jumps
You're going to perform this squat in the same way that you'd perform typical squats, except you're going to end up jumping during it. The trick is to keep your feet shoulder width apart, push through your heels, and keep your knees behind your toes. If you do that, then you shouldn't have a problem with this workout move.
4 Squat Thrust
You're going to start in a crouching position with your hands on the floor and your arms shoulder width apart. Then you're going to extend your legs until you're in a plank position. Bring your legs back in and out again and again. That's the entire workout!
5 Narrow Squat
This is a super simple exercise. You're going to start by bringing your feet together. Then you're going to push your hips together and squat down. After that, just bring yourself back up. As long as your knees are aligned with your ankles, you should feel the burn in your quads and inner thighs.
6 Sumo Squat
You might've heard of these squats before, because they're one of the most popular kind. You're going to start with your feet six to twelve inches wider than your shoulders. Then you're going to bend your knees until your thighs are parallel to the ground. Then you should get back up.
7 Goblet Squat
This is a good exercise for beginners. It involves a barbell that you're going to hold vertically up against your chest. You're going to push your hips back, bend your knees, and pretend you're about to sit on top of a chair. Make sure you keep your elbows in between your knees and that you keep your back straight and chest up. If you do all of those things, then you should see results sooner than you'd think!
8 Basic Squat
Of course this has to be on the list! It's the beginning of all these other moves and it's been tried and true forever. Hands on thighs, knees shoulder width apart, bend your knees and pretend to sit in a chair. Keep your head and chest up as you bend down, sliding your hands down your thighs and ending where the elbow meets the knee.
9 Squat Pulses
This move is done on Insanity and oh my I about died! Feet slightly more than shoulder width apart, get down in a regular squat position, and when there, hold it and start to pulse (or slightly bounce). This will have your legs BURNING quick so do 10 reps and 2-3 sets. Increase as you improve.
10 Squat Jacks
Start in a squat position. Jump your legs out like you would with a jumping jack but stay low in the squat. Jump your feet back in together. Don't come out of the squat until you've finished all your reps!
Now you know how to perform a bunch of different types of squats! That means you can switch up your exercises each and every day, so that your body gets the workout it deserves. What's your favorite squat variation?
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