![]() ![]() Also, most of these different types of squats can be done with or without weights, depending on what you're feeling. There are plenty more squat variations out there, but these are just some to get you started. ![]() Here are 17 squats to try during your next workout.īefore we dive into all the squat variations below, just know that this is not an exhaustive list. Also, if you're having trouble with keeping your knees from moving inward, put down the weights and stick to body squats until you're able to do so. If your knees collapse in at all, try pressing them out just a little bit as you bend and extend them. Your knees should remain approximately in line with the second toe on each foot. If you can, watch yourself in the mirror for a few reps. That's another good way to end up with achy knees. When you hinge forward, keep your core super engaged so that your back is flat and doesn't arch or round forward.Īnother important note: Avoid letting your knees cave inward, on both the down and up portion of the squat. You want to feel it in your glutes and quads. If your weight is too far forward, you can end up feeling it in your knees, which isn't what you want. This way, you'll put the majority of your weight into your heels, which will help take the stress off your knees. It's really important, when squatting, to think about bending your torso forward from your hips (called a hip hinge) and pushing your butt back toward the wall behind you as you bend your knees and lower. It's always better to maintain good form over reaching a certain depth. So if you can lower your body until your thighs are approximately parallel to the floor, great. You're definitely still working your legs and butt muscles and core, and as you get stronger and move through this motion more often, you'll likely be able to start squatting lower over time. If you can't bring your hips down enough to get your thighs parallel to the floor, that's OK. If your heels begin to lift off the floor or your torso begins to round forward, that's a good place to stop. ![]() While squatting deeper will engage more muscles than squatting just an inch or two, it's best to think about squatting as deeply as your mobility will allow. That's because how deeply you can squat will depend on many variables, including your hip and ankle mobility. In terms of how low you should squat, there really is no definitive answer. It really comes down to what you're most comfortable with and maybe even what's available in your gym. You can use dumbbells, kettlebells, a barbell, or resistance bands. ![]() When it comes to adding equipment, squats are really versatile. Squat variations that include a plyometric component-like a jump-will get your heart rate high quickly, making them great for cardio in addition to strengthening your lower body. If a squat variation includes an upper-body movement, like an overhead press, you'll be adding some shoulder and arm work. For example, when your legs are farther apart in a squat, you'll work your inner thighs and glutes a little more than your quads. While all squats are considered lower-body exercises, different types of squats, such as the Bulgarian split squat, target muscles slightly differently. There are many different types of squats, which means there are many variations you can try to find some that work well for your body and your goals. Different squats serve different purposes. The squat is a very functional exercise, which means it trains a movement pattern that you use in everyday life (you should be squatting when you try to lift something heavy off the floor). You don't need any equipment to do a squat in its most basic form-your weight and gravity give you all the resistance you need-but you can easily add free weights or resistance bands if you want to challenge yourself and continue developing muscle mass and strength. It's an effective lower-body exercise that works a bunch of muscles at once, including the glutes, quads, and core. The almighty squat is in so many workouts for a reason-for many reasons, actually. ![]()
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