15 Types of Squats – Step by Step with Benefits!

If you want to learn how to squat well, it is essential that you start by practicing with the classic squat. You ask yourself what are classic squats for? With this movement you will not only burn fat and gain resistance and balance, but you will also be able to strengthen your quads, your glutes and activate your hamstrings, calves, adductors and long fibular muscles. To do the classic squat, do this step by step:

1. Standing, spread your legs up to shoulder width apart.
2. Bend your knees slightly and bring your butt back as far as you can.
3. Take a deep breath, contract your abdomen, and lift your arms forward to help your balance.
4. Begin to go down as if you wanted to sit in an invisible chair, maintaining verticality. Pause and go back up. This movement can be at medium or low speed so that the muscles feel more of the work done.
5. To start this routine, we suggest you perform four sets of 10 reps each In the first week.

Increase the series and repetitions as you gain resistance, and if you want to learn How to squat correctly at home, in this other oneHOWTO article we will show you a more detailed step by step.

There are many benefits of sumo squatsSince it is an exercise that, if performed with dumbbells or weights, can help you to work both the upper and lower bodies of the body. They are more intense squats than the previous ones, so we recommend doing them when you have mastered the classic squats. Take note!

1. Standing, spread your legs as wide as you can, until they exceed the width of your shoulders. This separation should be about 70-80 cm depending on the size of the person.
2. Put your feet pointing outward at a 45 degree angle to your torso.
3. If you have weights or dumbbells, now is the time to take them with both hands, so that they are completely off the hook. If you don’t have these instruments, keep your arms straight in front of your body.
4. Proceed to lower slowly, vertically, until the hip is slightly above the knee. You should not go down to the height of the knee and much less below it, since you can get injured.
5. When you are down, hold the position for a few seconds, making force with the abdomen, and slowly rise again.

Makes 4 sets of 10 reps each during the first week. As you gain strength and endurance, increase these numbers.

Within the most common types of squats We find squats with a high bar, an exercise that is performed with a bar on which discs of adequate weight are placed on the body of each individual.

1. If you are wondering how to do high bar squats well, you should know that it is important to always look for axis alignment. That is, the knees always have to be aligned with the balls of the feet.
2. Start with the bar at the height of your traps, held with both hands so that you feel comfortable.
3. Remember never to rest the bar on the neck.
4. Bend your knees and begin to descend with the bar on your traps.
5. Wait a few seconds, and return to the starting position, always with slow and well-controlled movements.

The contraction of the quads, glutes and hamstrings It will allow you to tone your legs and buttocks in record time. In addition, in this other article we offer you 14 Exercises for legs and buttocks at home.

Goblet squats, also called deep squats, are one of the best types of squats that you will find, since they are perfect to develop maximum strength in the legs and make the glutes work like never before. It is ideal to do this type of squat with some weight, since this way you can work your whole body in a simple movement … we teach you how to do goblet squats right.

1. Standing, spread your legs to the width of your shoulders.
2. If you have, grab a kettlebell or dumbbells that allow you to use both arms.
3. Place the weight at the height of your chest, that is, flexing your arms.
4. Lower yourself gently with your back completely straight until you reach the squat position, that is, with your hips below the knees.
5. Take a brief pause in this position and begin to push your body up with your legs and buttocks, without giving yourself momentum, until you are fully standing.
6. Repeat this process for four sets of 10 reps each. After a few days, you can increase the amount.

If you want to know what are front squats forYou must bear in mind that this exercise activates the erector spinae muscles, the pyramidal muscle, the core area, the quadriceps and the multifidus, so it is a most complete option that can only be performed with a bar. It also helps to improve the distribution of body load, improving lower body mobility. If you’re wondering how to do front squats right, follow these steps:

1. In front of the bar, take the starting position: keep your shoulders down, your chest up, and your pelvis neutral.
2. Get under the bar and grab it with both hands, so that your shoulders are under it. The hands should face outward and touch your shoulders.
3. Before lifting the bar, take a good breath of air without blowing it out.
4. Unhook the bar from the rack, take about two steps back, and then breathe out.
5. Place your feet apart, shoulder width apart, and knees slightly bent. You can leave your feet slightly pointing out.
6. Breathe in air again, completely filling your lungs.
7. Lower yourself into a squatting position. In this position the knees should go beyond the balls of the feet.
8. Return to the standing position, exhaling the air as you go up. The lifting force should be done in the heels and leg muscles, as well as in the abdomen.

One of the best types of squats What exists is this, because it is easier to perform than those that require weight and it helps to strengthen the quadriceps, the flexor muscles of the hip and knee, the glutes, the hamstrings, the biceps femoris and the calves.

1. Take the classic squat position.
2. Lower at the speed that you feel most comfortable with until you perform a deep squat.
3. Reach your hands back and push off the heels of your feet into a vertical jump. As you jump, bring your hands up.
4. When landing, fall on the balls of your feet and bend your knees again to reduce the impact.

Initially, you should repeat this type of squat throughout three sets of five reps each, as it is one of the most tiring exercises out there. As your body adjusts to the exercise, you can increase your repetitions.

It is one of the types of squats more suitable if you want strengthen your legs quickly. Do you want to know exactly what Sissy splints are for? With this exercise you will improve your balance, increase core strength and, above all, increase the size of your legs in a short time.

The best thing if you want to learn how to do the Sissy squats well is to get a special bench for this exercise, however, from UNCOMO we show you a variation so that you can do them at home comfortably.

1. If you’re at the gym or have a sissy squat instrument at home, place your feet under the grips.
2. Stand upright and, with your hands facing forward, slowly lower yourself down.
3. Stop when you feel the support under your legs and stay in a sitting position for a couple of seconds.
4. Then go back up little by little.
5. If you want to know how to do this exercise at homeStart standing up and hold onto a wall, table, or chair that provides balance.
6. Bend your knees forward so that you are supported on the tips of your toes and your shoulders are in line with your heels.
7. Your back should be diagonal. Go back to the starting position.

Do as many reps as you can in 30 seconds and rest for 10 more seconds before repeating the exercise a few times.

This type of squat is a variant of the air squat that will improve your balance, flexibility, strength and coordination. The pistol squat, however, also …