6 ways to exercise your body with squats


group of smiling people exercising in the gym Every time that I exercise, I do it with my gym buddy, for me that is the best way to challenge yourself, going to the gym with a friend and improve our goals, don’t you think? Anyway, yesterday, when we were doing squats, we had a discussion about how was the proper way to execute them, so I thought “OK, I will do some research to see who is right…”, and I have found that there are plenty of different types of squats and I would like to share them with you, so you can pick up the one that you like the most. You will have a love hate relationship with the squats. However, they are a simple and effective move to have in your workout arsenal. Squats work your entire lower body: calves, hamstrings, glutes, quads, and lower back. Here are 6 squat variations to add to your routine.

1. Basic squat

First of all, you should learn how to perform a basic squat correctly and then do some variations. When you squat, pretend you are sitting on a chair that is a bit away from you.

  • Place your feet shoulder-width apart or slightly wider. Hold your hands at chest level for balance.
  • Push the hips back, and lower down as if going to sit down. Keep the head and shoulder up, with a straight or slightly arched back, and your knees over your ankles, but without exceeding your tiptoes.
  • Make sure to keep your feet placed on the ground and do not lift your heels.

2. Globet squat

Once you master this deep squat, try holding a dumbbell or kettlebell for an added challenge.

  • Place your feet wider than shoulder width, your back slightly arched, lower down until your thighs are parallel to the floor keeping the back straight and head up.
  • Make sure to keep your feet placed on the ground and do not lift your heels.

3.Squat wall hold

  • Lean on a wall, place your feet far enough away from the wall.
  • Squat down until your thighs are parallel to the ground and knees are directly over ankles. Hold that position.
  • Make sure to stay upright, with your back flat against the wall.

4. Single leg squat

It is excellent for improving balance, helping with side-to-side stability and teaching your legs how to generate force in an isolated position.

  • Lower down one leg at a time.
  • Stand up straight, with your legs hip-width apart. Place your hands on your hips.
  • Step forward with your right foot.
  • Keep your back straight as your body moves forward.
  • Lift your left heel up slightly.
  • Bend both of your knees at the same time until you get a 90 degree angle with both knees. Make sure your right knee does not go over your toe line.
  • Push off of your right heel to rise. Return your right leg to its starting position.
  • Repeat with the left leg.

5. Squat jumps

This is a great exercise that has a bit of plyometric move and will have the legs burning quickly.

  • Place your feet wider than shoulder width and your back slightly arched.
  • Squat down, and jump us as high as possible.
  • Land back in a squat and repeat.

6.Barbell squat back

This is my favourite squat exercise! Now that you have been working out and are in a place of adding barbells to your workout.

  • Place a barbell along the upper part of your back, your feet wider than shoulder width and your back slightly arched.
  • Keep the head up, weight distributed through feet and lower down by pushing the hips back.
  • Push up back to normal.

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Tania Prieto is a graduated in Journalism who likes seeing the positive side of things. Originally from Spain, she moved to England three years ago for living her dream. She is a full-time copywriter and the official blogger for JLL Fitness. Besides exercising or writing about health and fitness tips; she can be found indulging her passions for travelling, photography and spending time with friends and family. Follow her on Facebook and Twitter.