Workout routines can make you feel tedious at times and the squat is not an exception. It is a fine workout staple and makes your body look amazing, and injecting some variety to your usual fitness routine will surely make a difference.
Change it up and make the routine fresh. Consider this to be a new type of motivation. Exercise differently by mixing your squat workout.
Here are nine squat variations from the Women’s Health Big Book of Exercises:
1Goblet Squat. Also known as the kettlebell squat, specifically works your quadriceps as well as the calves, glutes, hamstrings and shoulders.
How to: Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it’s a heavy goblet.) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to the starting position.
2Dumbbell Split Squat. Develops core strength and works your quadriceps, hamstrings and glutes.
How to: Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Stand in a staggered stance, your left foot in front of your right. Slowly lower your body as far as you can. Pause then push yourself back up to the starting position as quickly as you can. Switch legs and repeat.
3Braced Squat. Considered to be the ultimate core exercise for strong and toned midsection, the braced squat targets your delts, quadriceps and glutes.
How to: Hold a weight plate in front of your chest with both hands, your arms completely straight. Perform a squat while holding the weight in place.
4Barbell Siff Squat. It focuses on both of your quadriceps and calves. Barbell siff squat is also a key factor in developing good strength throughout the entire lower body, as well as improving balance, stability and coordination.
How to: Hold the bar across your upper back with an overhand grip. Before you squat, raise your heels as high as you can and hold them that way for the entire lift.
5Wide-Stance Barbell Squat.Also known as sumo squat and wide-legged barbell squat, it targets your body’s quadriceps, calves, glutes, hamstrings and lower back.
How to: Hold the bar across your upper back with an overhand grip. Perform a squat with your feet set at twice shoulder width.
6Pistol Squat. It is a unique exercise that combines strength, flexibility and grace in a manner unlike many other movements. There are several pieces to the pistol puzzle, and proper execution requires mastery of each element. The pistol squat works extensively on your legs.
How to: Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there. Push your hips back and lower your body as far as you can. Pause then push your body back to the starting position.
7Body-Weight Jump Squat.Known to target quadriceps, body-weight jump squat also activates your core and just about every other muscle in your lower body, including your glutes, hamstrings and calves. While the jump squat variation shown here is great for athletic performance, use a deeper squat when doing the exercise for fat loss.
How to: Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. Dip your knees in preparation to leap. Explosively jump as high as you can. When you land, immediately squat down and jump again.
8Chair Squat. Chair squats are synonymous with toned legs and buttocks. It also engages the glutes, which makes this squat the most versatile among the bunch.
How to: Stand with your feet and legs together. Sit backward and down, pushing your hips out behind you. Lift your arms as high as you can, taking care not to let your chest drop. You can return to standing and repeat the squat, or for more of a challenge, hold it.
9Wall Squat. Recall the time when your teacher asked you to face the wall for being too noisy? Well this time lets put that into good use. Wall squats requires a lot of energy and patience. You have to embrace the burn that comes with it.
How to: Stand with your head and back against a wall. Position your feet shoulder-width apart, about 18 inches from the wall, and keep your arms at your sides. Lower your body into a squat position until your thighs are parallel to the floor then hold.
Every workout routine eventually runs its course, it is up to you to keep it fresh. The squat has several variations that offer the same benefits as your old, run of the mill type of workouts. With pain comes pleasure and that pleasure is in the form of a healthy and toned version of your body. Embrace the workout and live to see the benefits.
Sources:
https://greatist.com/move/squat-variations-you-need-to-know
https://www.womenshealthmag.com/fitness/wall-squat