Squats are one of the most effective exercises you can do to build strength and muscle in your lower body. Whether you’re looking to tone up or gain power, squatting can help you achieve your fitness goals. In this article, we will discuss the different types, their benefits, and how to get started on your squatting journey. So if squatting is on your agenda, read on to learn all you need to know!
Types Of Squats
Squatting is a great way to exercise, and there are several different types that you can perform. Here is an overview of some of the most popular types out there:
Bodyweight Squats
This type of squat involves no additional weight or equipment; all you need is your own body weight. You simply stand with your feet shoulder-width apart and your toes pointed slightly outward, then lower yourself down until your thighs are parallel to the ground (or as low as you can comfortably go).
Types Of Body Weight Squatting
Wall Squat
Stand against a wall and squat down until your knees are at a 90-degree angle; hold for 30 seconds before standing back up.
Jump Squat
Start in the same position as you would for a regular bodyweight squat, but then use your legs to jump off the ground and back into the starting position.
Sumo Squat
Similar to a bodyweight squat, but wider stance with your feet placed farther apart and toes angled outward.
Pistol Squat
Stand on one foot and perform a squat; you can use a wall or other object for balance if needed.
Side Kick Squat
Start in a standing position, and then kick your leg out to the side as you squat. Repeat on the other side.
Squats Using Equipment
Smith squats
This type of squat requires a Smith machine; stand inside the machine and squat down until your thighs are parallel to the ground before pushing back up to starting position.
Goblet squats
This type of squat requires a dumbbell or kettlebell held close to the chest. To perform a goblet squat, stand with your feet slightly wider than shoulder-width apart and hold the weight at chest level. Bend your knees and lower yourself down until your thighs are parallel to the ground before pushing back up to starting position.
Barbell squats
Stand with your feet slightly wider than shoulder-width apart, holding the barbell across your shoulders. Keeping your chest up and core tight, lower yourself down until your thighs are parallel to the ground before pushing back up to starting position.
Dumbbell squats
Similar to the kettlebell squatting, but with a dumbbell held at chest level instead.
Kettlebell squats
This type of squat involves holding a kettlebell at chest level with both hands and performing a squat as you would for any other type of squat. Keep your back straight, shoulders rolled down, and core tight throughout the movement.
Zercher squats
Stand with your feet hip-width apart and hold the barbell across your chest at bellybutton level.
Overhead squats
Stand tall with a barbell overhead, then lower yourself down until your thighs are parallel to the ground before pushing back up to starting position.
Single leg squats
Balance on one leg and perform a squat.
Front squats
This type of squat requires a barbell held across the front of the shoulders. To perform a front squat, stand with your feet slightly wider than shoulder-width apart and hold the barbell across the front of your shoulders. Keeping your chest up, lower yourself down until your thighs are parallel to the ground before pushing back up to starting position.
Back squats
This type of squat involves a barbell held across the back of the shoulders. To perform a back squat, stand with your feet slightly wider than shoulder-width apart and hold the barbell across the upper part of your back. Keeping your chest up and core tight, lower yourself down until your thighs are parallel to the ground before pushing back up to starting position
These are the most popular, but there are many more variations you can try. With practice and dedication, squats can become an effective part of your exercise routine.
Benefits Of Squats
Now that we’ve covered the types, let’s talk about the benefits of squatting and why are these important for your overall health and fitness.
- Squats are a functional exercise, meaning they help to improve strength and mobility in everyday activities.
- Squats target multiple muscles at once, including the quadriceps, hamstrings, and glutes.
- Including squats in your exercise routine helps to improve strength and muscle tone as well as boost bone density.
- Squats also benefit your cardiovascular health by increasing your heart rate and helping you burn more calories.
Incorporating squats into your exercise routine is an important step for achieving overall health and fitness goals. Whether you’re a beginner or an experienced exerciser, there are various types to suit all levels of ability and intensity. So what are you waiting for? Start squatting today!
FAQs
Are squats harmful to our knee joints?
In general, squats are not harmful to our knee joints. However, if squats are performed incorrectly or with too much weight, it can cause stress and strain on the knees. It is important to remember proper form when performing squats—keeping your back straight, chest up and core tight throughout the movement. This helps to reduce the risk of injury and protect your knees from harm. If squats are done correctly, they can be beneficial for strengthening the muscles around your knee joints.
Can squats make thighs slimmer?
Yes, squatting can make your thighs slimmer. It can help to target the quadriceps and hamstrings, two muscles in the legs that can make your thighs appear slimmer and more toned. Incorporating squats into your exercise routine helps to build muscle, which in turn can help to burn more fat. Additionally, squatting also helps to increase your heart rate and boost calorie burning, making squats an effective way to achieve slimmer thighs.
Should I squat when I have lower back pain?
It is not recommended to squat when you have lower back pain. Squatting can place a lot of stress and strain on the spine, which may worsen existing back pain. If you do have lower back pain, it is best to consult your doctor or physical therapist for advice on squatting and other workouts.