Get ready to fit from these 9 useful types of Squats

 Correct squats help strengthen your quads and hamstrings, tighten your glutes, and even develop balance. Challenger has researched hundreds of squat options and selected the best for you.

Get ready to fit from these 9 useful types of Squats
Get ready to fit from these 9 useful types of Squats 


First, we'll show you how to do a basic squat.

Take a starting position: feet shoulder-width apart, toes slightly apart.

Now do a squat: lower your pelvis, keeping your back straight, your knees looking forward in the same way as your socks, while trying not to put your knees beyond your socks. Sit as if there is a chair behind you. Keep your arms straight in front of you or rest your fist in your palm.

Return to starting position. Congratulations, it's only been a couple of minutes and you've already learned how to squat correctly.

Now try this:

1. Squats on one leg

An excellent exercise for eliminating muscle imbalance (occurs most often with one-sided load or constant sitting in a static position), which is suitable for almost everyone. Tones up the gluteus maximus muscle. Try to sit down at least once - do you feel how your butt is straining? Great, that's the way it should be.

How to make

Squats on one leg

squats on one leg



bend your right leg at an angle of 45 degrees, do not raise your knee, but keep it next to the left;

go down as much as possible. Keep your back straight;

rise. Try not to relax your right leg. If it is difficult to keep balance, you can hold onto the back of the sofa or the wall;

do as many squats as you planned (well, or 10 times), and then change legs.


2. Another way to squat on one leg

The former are not given - learn from these. The difference is that this squat variation is easier to balance.

How to make


transfer your body weight to your left leg, put your right calf on your left knee;

straighten your arms in front of you and squat as if there is a chair behind you.

3. Squat, reminiscent of Garudasana in yoga

In other words, this exercise is an eagle squat. Develops ankles and prevents cramps in the calf muscles.

How to make


transfer your body weight to your left leg, the foot can be slightly turned to the side to make it easier to maintain balance. Pull your right knee to your chest, then bring your leg over your left thigh and try to wrap your right leg around your left. Hook on the left shin with your right foot;

as soon as you find the balance (do not worry if it takes a long time for you), interlace your hands together - insert your right into your left elbow, and put your left palm in your right palm facing the left.

If from all of the above you still do not understand anything, take a pose on the advice of this yoga guru. You want the eagle pose, not the swan pose.





4. Toe squats

Add even more balance workouts to your fitness plan.

How to make

Toe squats

toe squats



to begin with, take the starting position;

stand on your toes and do a basic squat.

There is nothing difficult in this exercise, but the effect on the calves will be colossal.


5. Squat-springs

They are similar to regular ones, but they will make your quads and glutes burn faster than you think.

How to make


get up to the starting position and lower the pelvis;

without straightening to the end, start as if springing on your legs. The range of motion should not be high, but the speed with which you spring should be maximum;

do 5-10 squats and straighten up. Consider one such squat you did.

6. Squats a la "grand plie"

A graceful exercise, especially appreciated by ballet aficionados.

How to make

Squats a la "grand plie"

Squats a la "grand plie"



stand straight with heels together, toes apart (in other words, take the first position). Keep your hands in front of you or at your waist;

sink as deep as possible. And by the way, you can lift your heels slightly off the floor;

straighten up.


7. Squat "sumo"

If the exercise is too easy for you, try sitting down with your heels off the floor.

How to make

squat 'sumo'
squat 'sumo'


stand up straight with your legs wider than your shoulders;

do a deep squat (pelvis below the knees);

straighten up.

Make sure that your back is straight and your knees do not go beyond your feet.



8. Squats "karateka"

It is not necessary to wear a black belt.

How to make


take the starting position, look to the left. Clench your fists and bend your elbows so that your arms form an angle of 30-40 degrees;

sit down as if doing a basic exercise;

now, straightening, raise your left leg and make a blow in the air to the left;

repeat on the other side.

9. Squats with the rise of the knee

Another variation with the leg raise.

How to make


take the starting position, hold your head with your hands, elbows to the sides;

sit down, stand up and at the same time raise your left knee to your right shoulder. Pull your right elbow towards the knee;

change sides and repeat.



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