There’s a reason squats are a classic: they’re efficient and effective, and you can do them almost anywhere. You’ll be shocked to learn that a squat workout helps you develop six-pack abs in addition to improving your legs and hips! To keep things interesting, it’s worth trying out different kinds of squats because the lower-body exercise might become monotonous if you perform it every day. The following squat variations demonstrate the advantages of squat exercises:
Squat to lunge
Combining these two exercises requires stability, which gives your core more credit and allows you to engage more butt muscles simultaneously. Boom!
How to:
Place your feet beneath your shoulders and clasp your hands in front of your chest to begin.
Press through your heels to go back to standing after lowering yourself into a squat by bending your knees and sinking your hips.
Bend at both knees to lower yourself until both legs make a 90-degree angle after taking a big step forward with your left foot.
Go back to the beginning. That’s one rep. Do ten on each side.
Sumo squat
Compared to other squat variations, the sumo squat is an excellent method for engaging your inner thigh. A fantastic method to add variation to your program is with sumo squats.
How to:
Turn your feet around and stand with them hip-width apart.
Maintaining a straight back, kneel down while holding your hands at your chest.
Return to the starting position after holding.
Do 13–15 reps in two to three sets.
Bulgarian squats
The rear hip flexor receives a stretch that is never possible with a typical non-staggered squatting position, making Bulgarians an excellent substitute for traditional squats for improving hip mobility and functional strength.
How to:
With that knee bent, place one foot on a sturdy box or bench behind you, and place the other foot flat on the ground in front of you.
The front foot should be far enough forward to prevent your knee from extending over your toes as you lower yourself.
To drop straight down toward the floor, bend your front knee.
Press up through the heel to return to the starting position once your front quad is parallel. After finishing every rep, switch legs.
Wall squats
You can get more assistance from a wall squat if you have hip or knee issues.
How to:
Place your feet about 12 inches away from a wall while keeping your back to it.
Maintaining your back pinned to the wall during the exercise, bend your knees and lower yourself into a squat.
When your thighs are level with the floor, stop. To begin, push up through your heels.
Reach squat
This is a terrific way to raise your heart rate without actually leaping!
How to:
Place your toes slightly out and your heels wider than shoulder-distance apart.
Lower yourself into a squat by bending at the knees, sitting back on your hips, and lowering your arms until they touch the floor between your legs.
To stand up, drive through your heels and raise your arms straight up above your head. That’s one rep. Finish 15.
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