Squat exercises help us tone buttocks and legs. When you master the basic technique you can add other exercises to the routine. Here we explain 10 types of squats. They are one of the “infaltables” in any routine in the gym or at home. They allow you to tone your buttocks and legs, but sometimes that is of course while taking advantage of the benefits for your glutes and legs. That is why in the following article we will tell you which the best squats exercises are. You will not have excuses to mold your thighs anymore!
Squats Exercises: Which are the Best?
The squat exercises are excellent, but it is true that in some cases they can bore us a bit. Once you have mastered the basic technique, you can add supplements or other exercises to the routine. That of course while continuing to take advantage of the benefits for your glutes and legs.
1. Basic Squats
Sure you know how to do them, but it is worth remembering or teaching those who have never practiced them before. With the back straight open the legs to the width of the shoulders. Leave the arms at the sides of the body. Slowly lower your torso while bending your knees. The idea is that the thighs are “looking out” and the back is straight. Lower as close to the ground, hold for a few seconds and return to the starting position.
2. Squats “Ballet”
It is a more powerful alternative than the basic one. You will work the gluteus majors, but also the inner part of the thighs (adductors) and the exterior of the hips (abductors). Standing with your back straight open your legs as much as you can so that they exceed the line of the shoulders. The tip of the feet should point to the sides, as if it were one of the forms of classical ballet. Descend the body by flexing the knees. Pay attention so that these do not pass the tip of the feet. At that point, it goes up quickly. Slow down again and get up with agility.
3. Squats with Closed Legs
This type of squats is the opposite of the previous ones. The legs stay together at all times.The technique is very simple: standing low by little the body flexing the knees and bringing the buttocks back. The knees must not exceed the tip of the feet.
4. Squats Legs Open and Closed
Now it’s time to combine two squat exercises: the basic and the closed-leg exercises. Begin as you are used to, opening the legs to a width of shoulders. Slowly lower and rise slowly. For the second repetition, close your legs and descend little by little, but when climbing, do it fast. Alternate opening and closing the legs.
5. Squats with Jump
“It is an excellent exercise to tone muscles and at the same time to work a little cardio”.
Additional loads for these squats are not recommended because they can cause injuries or discomfort in the joints. They start like the basic squats, but when we get up we do it with a small jump with the legs stretched out. You can bring your hands to your head to maintain your balance.
6. Triple Squatting
To tone the muscles of the gluteus this exercise can be very useful. It is about keeping the legs flexed as much as possible. When you have descended the torso, put the arms stretched forward and make three short movements of up and down with your buttocks.
7. Squats with Dumbbells
Little by little we will add more difficulty to the exercise. To start, take two small dumbbells. The arms are in front of the body and while the torso lowers (with the legs open) they “hang” until almost touching the floor.
8. Squats with Disk or Russian Weight
They are also known as “sumo squats” and are similar to ballet, although with an additional weight that can be either a dumbbell for beginners or a disk or a kettlebell (round with handles also known as “Kettlebel”) for advanced.
9. Squats with Bar
Another of the most demanding squats exercises. The weight of the bar will depend on your training and capabilities.You can even start with just the bar (without disks). Bring the bar behind your back and hold it on your shoulders. The hands are fixed on the sides. Descend very slowly with your back straight and bending your knees. Count to three in that position before going up slowly. It should be added only to the expert routine. Once you have mastered this technique and added weight, you can practice the following option: when you are with your legs flexed, raise your arms and bring the bar above your head. Hold for a few seconds and lower it before raising your torso.
10. Squats with Lunges
Finally, we present this exercise that makes the lower muscles tone completely. It is quite demanding and we recommend that you do it slowly so as not to hurt yourself. Start with a basic squat. But instead of climbing until the legs are fully stretched, take one leg back to make a lunge. The front leg stays flexed. Return to the squat position and now carry the other leg back. This way you will have completed a repetition.