Types of Squat Exercises & Their Benefits

Squats are considered best among the compound exercises. The intensity of any kind of workouts is greatly enhanced by squats. In initial stages working on squats can be little difficult but doing it in proper form is very important and proves effective. Squats helps to target various muscles of legs, lower back and also core. Squats helps in improving the muscle strength and aids in fat loss. Performing different Squats can target different muscles. The Squat Exercises & Their Benefits are: Also read 9 days weight loss challenge for weight loss.

• Squats helps in strengthening out different muscles of legs which includes quadriceps, calves and hamstrings.
• The strength of knee joints is greatly improved by squatting.
• Squats helps in burning fat and aids in weight loss.
• Strength of the lower back is greatly achieved.
• Squats do help in improving the flexibility of the lower body.
• Squats also help in burning of calories and toning down muscles as well.

How To Do Proper Squatting

Here are the 4 basic tips which are important to consider while squatting over. Read also How To Lose Thigh Fat: Diet & Workout Tips

1. Stand in such a way that your shoulders are wide apart with keeping proper distance between your legs. Too narrow distance between your legs results In stressing the legs.
2. If doing for first time, do not use any weight on body. Once you are familiar with the squat movement then you can add weights to the body.
3. Most importantly while squatting do not go over your toes.
4. Keep your back straight and do not bend your back while squatting down.

Types Of Squats:

The different Squats that can be worked with are as follows

1. Air Squat

This is the basic squat which is the first step to do any type of squat. It is the basic foundation movement for squatting.

Method: To do this squat, stand with your shoulders apart and keep your toes pointed forward. Keep your back straight and your head should be aligned with the tailbone. Shift your hips and bend down your knees to do squat. Lower down until your knees do not go over your toes. This counts as one repetition. Perform 20 repetitions for getting into form and warm up.

2. Bulgarian Split Squat

This exercise has to be performed unilaterally which helps to challenge the body with balancing. This involves single leg strength and core.

Method: This requires a box to perform. Stand in front of the box and place your right leg on the top of the box .This is your initial position. Bend your knee on the ground until the knee touches the ground.  Keep your shoulders back, chest upwards . Do not hinge down forward. Then switch the same with other leg. Try doing 15 repetitions for each leg.

3. Squat With Reach, Exercises Benefits

This squat movement helps in pumping up the heart rate and it is a great form of cardiovascular work out.

Method: Keep wider distance in between your heels and keep your toes pointed forward. Bend your knees and obtain a squat position and touch your arms onto the floor by placing them in between your legs. Then return to normal position and lift your hands straight over the head. Try practicing at least 20 repetitions for achieving a toned look.

4. Single Leg Box Squat

This squat position is a beginner friendly and can be practiced by beginners. In this workout you need to balance your body for achieving strength.

Method: Keep a heavy box and keep distance between the box and yourself. Engage your core and bend  your left knee. Simultaneously bend down your hips and sink down until your butt touches the box. Manage your right foot for balance and keep your arms straight in front. Once your back touches the floor then return to normal position. Switch down with the other leg. Keep doing 15 to 20 repetitions for achieving best results.

5. Plie Squat Exercises its Benefits

Plie Squat helps to tone down inner thighs and also targets specific muscles. This turns out effective for working on inner thighs.

Method: For doing this squat stand by keeping your feet wide apart so that the inner thighs are pointed forward. Hold your hands in front of chest for balancing the body. For making it little difficult you can lift your heels and then go into a squat position. This helps in working out in a more better way. Try performing 15 repetitions for good results.

6. Wide Leg Sumo Squat

Sumo squats works more better than the standard squats as it helps in targeting your inner thighs and glutes.

Method: Keep your back straight and shoulders apart with toes pointed forward. Keep your legs wide enough when going into a deep squat position. Hold your hands in front in order to balance the body. Bend your knees and push down your hips to lower down to floor until the body is parallel to the floor. Keep your legs wide as much as you can when going in a squat position. Try doing 20 repetitions.

7. Sumo Squat Pulses On Toes

In this squat position you do not squat down completely but you try doing small pulses in order to work better on muscles.

Method: Stand straight keeping your toes pointed forward. Hold your arms on top of your head in order to achieve overall body balance. Then go in a squat pulse position by keeping your legs in a Sumo Squat position. Keep doing small squat pulses by holding hands upwards. This squat position adds up a little more intensity on workout.

8. Lateral Squat Walk

This Squat Exercises, Benefits are, helps in bumping up your heart rate and helps in targeting overlooked glutes by doing simple steps.

Method: Bend your body to a 45° angle and hold your hands in front of the chest. Keep your core engaged. Then go down into a squat position and move two steps to the right side and then move two steps again to the left side. Remain in a squat position itself when moving to the sides. You can try performing 15 repetitions.

9. Goblet Squat:

This squat position can be performed by using any sort of weights which can greatly increase the intensity of workout. The quads, hamstrings, glutes, biceps are targeted more efficiently by adding weights to the move.

Method: This is similar to that of a standard squat position. Make sure while going into a squat position hold any sort of dumbbell or a kettlebell. Then bend down into a squat position. Try doing 15 repetitions and jeep your posture correct.

10. Squats For Weight Loss

Squats are an effective way of workout that helps in toning down body muscles and also helps in weight loss. They helps in burning calories and when clubbed with other workouts it works more better. If we don’t add weights while squatting we do a kind of resistance training because we lift our own weight. When weights are added the intensity is increased and it helps in building lean muscle mass, which boost metabolism thereby aids in weight loss.

11. Disadvantages Of Squats

Squatting without proper body form develop knee pain and also lower back pain. Squats with using excess weights, there are chances of damaging your knees when not performed correctly. Make sure you obtain a proper form position and do not bend too low as it is not considered as a squat.