Have you tried incorporating squat exercises into your workout? We all know that the squat is a basic exercise, but by incorporating some movements, we can increase its impact on the body and thus take advantage of its various benefits.
To some extent, these squat variations help us target different parts of the body with different tools, but some only require your body weight.
Wall Squat
An alternative to the squat that works the glutes, hamstrings, and quadriceps better by focusing on the inner thighs. It also works out the muscles in the stomach.
We lean against the wall and spread our feet out. We do the move while sliding, with our backs against the wall and straight. We come back up when the thighs are parallel to the floor.
Side Squat
The lateral squat is not a well-known alternative, but it can help us work the thighs and glutes more effectively by giving them a wider range of motion.
We start with our arms at our sides and our feet about shoulder-width apart. We move the hip to the side while bending the knees and putting one foot to the side and the arms out in front to keep our balance. When the thighs are parallel to the floor, we stand up and bring the other foot back to the middle to make room again. We then switch feet.
Side Kick Squat
An extra move that will also help you pay attention to the lower body. We do a normal squat, but as we stand up, we throw one leg to the side. We then put that leg back on the floor in the starting position and do the move again.
Pistol Squat
A classic that is also a bit more difficult. It will help the muscles and improve balance. We stand with our feet close together and our arms stretched out in front of us. When we do a squat, we put one leg in front and keep it straight. When the thigh is parallel to the floor, we go back to where we started.
Overhead Squat
To keep from hurting yourself, you need a light dumbbell, medicine ball, or kettlebell. We put both hands on it and hold it above our heads while we squat. Not only will it work the legs, but it will also work the arms.
Shoulder Barbell Squat
If this is your first time doing this move, start with a lightweight bar. To have a bigger effect on the body as a whole, you need to pick up the bar, put it on your shoulders, and squat.
Dumbbell Squat
We do squats with a dumbbell in each hand. You can hold them just to the side of your hip or from the front to make it harder and have a bigger effect on your arms.
Goblet Squat
We hold a medium-weight dumbbell in both hands, put it in front of the body, and do a squat. This is one of the most important squat exercises and a good way to work on your shoulders.
