12 Variants Of Squats For Muscular Legs And Buttocks

by Ariana D'Souza Health Blog Writer

Do you want firm legs and a well-shaped butt? So the squats are made for you.

The leg curls also called squats to solicit several groups of muscles at once: all the muscles of your legs, your buttocks but also your trunk will be solicited. That's why you're going to burn more calories than other movements targeting only one muscle, such as quads.

The squat is also a very functional exercise since it reproduces movements for which several muscles are used in everyday life (like picking up some things on the floor, getting up from the couch, etc.). Soliciting multiple muscle groups at a time helps to prevent injury and improve performance (whether you are a runner, a bike lover, or just want to build your glutes!)

Before introducing you to these 12 variations of favourite squats, I invite you to watch the following video or to read this article to make sure you perform the classic squats :

All these exercises are done at the weight of the body without any equipment but you wish it, you can use additional weights to add difficulty.

1. SQUAT AND WALK

Stand with feet shoulder width apart with toes pointing forward. Do a low flex while keeping your chest straight and contracting your abs. Stay in this squat position and take four big steps forward, then 4 big steps backwards.

2. OPEN SQUAT WITH HEEL LIFT

Stand with feet shoulder width apart with toes pointing slightly outward. Do a low flex then lift your right heel off the ground and rest it. Do the same thing with the left heel. Now push on your heels to return to the starting position while contracting the legs and buttocks.

3. SQUAT WITH BACK KICK

Stand with feet shoulder width apart with toes pointing forward. Perform a squat and then when going up, kick right back as if you wanted to close a door behind you. Contract the muscles of your trunk for the duration of the movement to maintain balance. Rest your right leg on the ground while you perform your next flexion. Repeat the kick back with the left leg.

4. THE FROG SQUAT

Stand with feet shoulder width apart with toes pointing slightly outward. Go down squat until your fingers can touch the ground and keep your back straight. Extend your arms over your head and make a powerful jump. Land softly in a squat position and touch the ground with your fingers. Tip: If you can not touch the ground without having to lean forward, simply extend your arms to the ground.

More on Health and Fitness blog can be learned here.

5. TRIPLE JUMP SQUAT

Stand with your feet close together and your toes pointing forward. Your knees should not touch each other. Perform a squat then jump in the air and land softly in a squat position. Jump again and land (always smoothly) in an open squat position (feet shoulder width apart and toes pointing slightly outward). Perform another jump then land in the early squat position (close-footed).

6. BURPEE SQUAT HOLD

Stand upright, then place your hands on the ground and jump with your feet back to get into a high plank position while being careful not to arch your back. Then jump with your feet forward to land with the feet on the outside of your hands, with the toes pointing outward. Stay in this open squat position and raise your upper body. Rest your hands on the ground and repeat the movement.

7. SQUAT WITH LEG LIFT ON THE SIDE

Start with feet shoulder width apart, toes parallel or slightly outward. Descend into a squat position and while going up, raise your left leg to the side. Be sure to contact the outside of your gluteal during movement. Perform your next squat by bringing your leg back to the ground. Repeat the exercise with the right leg. If you want to make the movement even more dynamic, take a sidekick instead of just lifting your leg.

8. SQUAT WITH NOT ON THE SIDE

Start with feet spread shoulder width, toes pointing forward. Squat until your thighs are almost parallel to the floor. Bomb the chest and contract the muscles of your trunk. Now step on the side with your right foot while keeping your thighs parallel to the floor and staying in your squat position. Now take a step to the right with your left foot so that your feet are again wide of the width of your shoulders. You can alternate the sides or do 3 steps in one direction, then 3 steps in the other.

9. BOX SQUAT

The Squat Box is a great way to learn how to perform squat well. You can also perform this exercise with a chair. Start standing with your feet shoulder width apart. Push your hips back until your buttocks touch the body but do not sit on it. Push your heels against the ground to go up.

10. THE CAPITULATION SQUAT

Start both knees on the ground. Cross your hands behind your head. Now put one foot on the ground by pressing against the ground then the second and do a squat.

11. SQUAT ON ONE LEG

Start with feet spread shoulder width, toes pointing forward. Your arms are also moving forward. Push your hips back and slowly bend the knee of the support leg to point to the ground. Be sure to keep the hips well parallel. Get as low as possible, but keep a good posture and do not let the foot of your leg in the air touch the ground. Then push on your support leg to get up. Repeat the movement on the other side.

12. LATERAL SQUAT (COSSACK SQUAT)

Start with feet apart about one leg length and toes pointing outward. Move the weight of your body to one side by flexing your knee and getting as low as possible without the heel of your bent leg lifting off the ground. The second leg remains tense to the side. In order to get up, push the heel of the bent leg against the ground. Repeat the exercise on the other side.

Now let's see how to incorporate these exercises into your next leg workout.

Choose one or two of these exercises to incorporate into your next workout or combine them all for a complete leg workout. Perform 10 to 20 repetitions (depending on your level) of each exercise and take a short break in between. Do 3 to 5 sets with 2 to 3 minutes break between each.

Sponsor Ads

• Ad Space Available - Rent it Now!

Created on Jun 22nd 2019 01:25. Viewed 333 times.

Comments