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A squat is an exercise that primarily works the muscles of the lower body, specifically in the thighs, hips, and glutes. It is also a very functional movement pattern that is seen in everyday activities like sitting down and standing up, climbing stairs, and picking up objects off the ground.
Shop The Collection: BarbellsSquats are one of the best exercises for overall strength and health. Not only do squats strengthen your legs, but they also help to build core strength, improve balance and stability, and even increase flexibility. Squats also have the additional benefit of burning calories and helping to keep your weight under control.
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In addition to being a great strength-building exercise, squats are also a great way to challenge yourself and motivate you to stay active and fit. By adding variations to the basic squat, you can increase the intensity of your workout and make it more enjoyable. Here are some squat exercises to keep you motivated:
Shop The Collection: KettlebellsBodyweight squats are a great way to get started with squatting. This type of squat requires no equipment, just your own body as resistance. To perform a bodyweight squat, stand with your feet slightly wider than hip-width apart and toes pointed out slightly. Keeping your back straight and chest up, sit your hips back and bend your knees until your thighs are parallel to the floor. From there, drive through your heels and press them into the floor to return to standing.
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Goblet squats are a great way to add resistance to your bodyweight squats. To do a goblet squat, start by holding a dumbbell or kettlebell at chest level with both hands. Keep your chest up and abs tight, then sit your hips back and bend your knees until your thighs are parallel to the floor. Press through your heels to return to standing.
Jump squats are a great way to add an explosive element to your squat routine. To perform this exercise, stand with your feet slightly wider than hip-width apart with toes pointed out slightly. Lower into a squat position, then explosively jump up into the air. Land softly on your feet and immediately lower into your next squat.
Sumo squats are an excellent way to target the inner thighs and glutes. To do a sumo squat, start by standing with your feet wider than shoulder-width apart and toes pointed out at 45 degrees. Sit your hips back and bend your knees until your thighs are parallel to the floor, keeping your chest up and abs tight. Drive through your heels to return to standing.
Pistol squats are an advanced squat exercise that requires a lot of strength and balance. To do a pistol squat, stand on one leg with the other leg extended out in front of you. Lower your hips back and bend your knee until your thigh is parallel to the floor, keeping your chest up and abs tight. Push through your heel to return to standing and repeat on the other side.
Bulgarian split squats are a great way to increase the intensity of your squat routine. To do this exercise, stand facing away from a bench or step and place one foot on top of it. Keeping your chest up and abs tight, lower your hips back and bend your front knee until your thigh is parallel to the floor. Push through your heel to return to standing and repeat on the other side.
Whether you’re a beginner or an experienced lifter, incorporating squats into your fitness routine is a great way to stay motivated and achieve your fitness goals. Squats can help you burn calories, build strength, and improve overall health. With these variations of squats, you’ll be able to challenge yourself and keep your workouts interesting. So what are you waiting for? Get squatting!
