When it comes to losing fat in your thighs and your glutes, squats are a highly effective exercise. They help strengthen the muscles in the lower body, including the quadriceps, hamstrings, and glutes, which can improve stability and mobility. Squats also engage the core muscles and promote better posture. In addition, they can increase overall muscle mass and boost metabolism, making them extremely beneficial for weight management and enhancing athletic performance. In this article, we list down some of the most common squat variations, which help you stay focused and consistent by adding variety to your workout routine.
Squat
Here’s how to do a basic squat:
Step 1: Stand with your feet shoulder-width apart, toes pointing slightly outward for balance.
Step 2: With your chest up, shoulders back, and core muscles engaged, begin the squat by pushing your hips back and bending your knees.
Step 3: Continue to lower your body until your thighs are parallel to the ground.
Step 4: Ensure your knees don't go beyond your toes. Hold for a moment, then push through your heels to return to the starting position.
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Sumo Squat
Here’s how to do a sumo squat:
Step1: Stand with your feet wider than shoulder-width apart, and your toes turned out usually 45 degrees or more.
Step 2: Slowly and with your core engaged, push your hips back and bend your knees.
Step 3: Ensure that your back is straight and your knees aligned with your toes.
Step 4: Hold and then push through your heels to stand back up, returning to the initial wide-stance position.
Bulgarian Split Squat
Here’s how to do a Bulgarian split squat:
Step 1: Stand facing away from a bench, with one leg placed behind you resting on the bench. Your front foot should be a few feet in front of the bench.
Step 2: Begin the squat by bending your front knee, lowering your body towards the ground.
Step 3: Your back knee should approach the floor but not touch it. Ensure your front knee is directly above your ankle, and your back foot remains on the bench for balance.
Step 4: Push through your front heel to straighten your front leg and return to the initial standing position. Do 10 reps to begin with and switch to the other side.
Wall Squat
Here’s how to do an easy wall squat:
Step 1: Start by standing with your back against a wall. Keep your feet shoulder-width apart, and your heels about 1-2 feet away from the wall.
Step 2: Place your hands on your hips or extend them forward for balance.
Step 3: Begin the squat by bending your knees and hips and lowering your body down the wall.
Step 4: Lower yourself until your thighs are parallel to the ground.
Step 5: Push through your heels to straighten your legs and return to the initial standing position against the wall. Do 10 more reps.
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Single-Leg Squat
Here’s how to do a single-leg squat. Do not try it if you are a beginner and let your lower body to ease in first:
Step 1: Stand on one leg, with your other leg extended in front of you.
Step 2: Slowly lower your body down by bending your knee and hip. Extend your non-standing leg in front of you as you lower.
Step 3: Do not strain yourself and lower your body as far as your flexibility allows, ideally until your thigh is parallel to the ground.
Step 4: Push through your heel on the standing leg to get back up to the starting standing position.
Jump Squat
Here’s how to do a jump squat:
Step 1: Stand with your feet shoulder-width apart. Engage your core and maintain good posture with your chest up and shoulders back.
Step 2: Lower your body into a squat by bending your knees and pushing your hips back as if you were sitting in a chair.
Step 3: Next, push through your heels, extending your hips and knees, and exploding upwards into a jump. You can swing your arms for momentum.
Step 4: As you reach the peak of your jump, prepare to land softly with slightly bent knees. Immediately go into the next squat to create a continuous movement. Do 10 reps to start with.