Health & Fitness
A collection of write-ups with health care tips, expert advices and inspiration for overall wellness and fitness.

Different Types of Squats Exercises You Have To Try

Health is wealth and exercising is the greatest investment you can make to build this wealth. While making this investment squatting works like the highest returns investment with low premium to be invested. Read ON!
Squatting for better health Everyone wants a strong lower body nowadays, what with varied insta-friendly pictures crowding the social media, it is true that the “butt” is the new focal point. A pert derriere is now synonymous with a perfect body. But squats are not only about a shapely lower body but it is also about getting a strong core. Yes, that hourglass body is only possible if you squat low and squat every single day. But traditional squats though effective can get boring. You wouldn’t like to do the same exercises every day, would you?
That is why it is so important to know more about different types of squats to make your workout routine interesting and fun.

After all, a workout should be something you should look forward to every single day. But a squat a day is not only necessary for that natural butt lift but it can give you a host of benefits too! Take a look at the following reasons why you should squat your way to a great body, in some ways you can even trade your daily cardio with some heavy-duty squatting.

Benefits of Doing Squat Exercises

Those booty gains are just one aspect of the whole thing, the different types of squats can benefit you in a number of other ways. Check out a few reasons why your workout regime is incomplete without squats, in other words, know more about the benefits of squats.

Squatting for better health
  • It increases your body strength and helps gain lean muscle – Squats, done right can release testosterone and the human growth hormone which helps build muscle mass. No! You won’t turn into a hulk, just look lean and ripped.


  • It helps burn fat – When you do body-weight exercises or weight-train you burn fat even when you are done and dusted with your workout. For every pound of muscle you burn, you burn a neat 35-50 calories per day!


  • Squats help you bid goodbye to cellulite – Dimpled skin can be such an eyesore. But you can give a boost to your circulatory system and hence increase blood flow when you squat, and effectively get rid of cellulite.


  • Squats improve posture – Yeah, you will be able to walk better when you are able to squat better and try out various types of squats. Your form will improve miraculously with daily squatting and you will be able to do your daily movements with greater ease.


  • Helps remove body waste- Squats can help get rid of body waste as it can regularize bowel movements.


  • Helps strengthen bones and joints- Squats with that pair of dumbbells can boost your body’s bone-building power. When it comes to stronger bones you cannot look beyond strength training.


So, have you made up your mind to up your squat game? Then the following variations of the squats are all you really need.



1. Body Weight Squats


This is your regular squat without any equipment and perhaps the best squat workout. Yes, you do not need your dumbbells, barbells, or kettle-bells. Just your body-weight and you will be good to go. Get into the basic squat form, keep your feet hip-width apart and see that your feet are slightly pointed out, get your form correct and squat down till your knees reach a 90-degree angle and balance your weight on your heels as you propel yourself back up to the starting position. Never, and I repeat that never droop forward while you squat! Just try and maintain a flat back throughout the entire duration of your exercise.



2. Plie Squats

This squat needs your feet to be wider than hip-width apart and your feet need to be angled significantly outward. It is quite similar to your regular squat. Ensure that your back is in line, and you are able to bend your knees outward rather than straight. This is a great move to target your inner thighs. If you want to take it up a notch, grab some weights or better still a kettle-bell!

3. Single Leg Squats

This type of squat is done on one leg and one of the best squat exercises. Lift your left leg and keep it either behind you or keep it as straight as possible in front of you while you squat down on your right leg.

4. Pulse Squats

This one is a killer! All you have to do is get into basic squat form and when you reach the bottom of the squat, instead of straightening up completely come halfway up and then get back into the squat position again. Repeat this for several times and “pulse” away till you are not able to continue anymore. Your thighs will literally die with this one.

5. Plyometric Squats

This squat is sure to set your body on fire. This is pretty similar to a bodyweight squat when you lower to the bottom of the squat, explode all the way up and land down softly.

6. Goblet Squats

This resembles the plie form and put your feet wider than your hip and keep your feet angled outward. Enhance your squats with a kettle-bell or a big heavy dumbbell, and hold them at chest level when you squat down.

7. Barbell Squats

Squatting for better health
When you have mastered the squat take it up to the advanced level with the barbell squats. Do this the next time you are at the gym. Balance the barbell on your shoulders, let your trapezius muscle or the “traps” as it is more commonly known, bear the brunt. Squat normally, but why it turns out to be more advanced is because you add a lot of weight to this workout. First, try to get right your body-weight squat movement first, and try to maintain your form first. Squats look like a breeze till you try to do it right. Most people get the form horribly wrong, shoulders drooping, knees positioned all wrong.
So, get that right first and then add the different variations of the squats and different squat exercises to your workout regime. Start small and then aim for more and more repetitions. Practice makes perfect, so keep on squatting and master a perfect squat and there would be a time when you would be able to squat your way into a perfectly sculpted body!

Copyrights © 2018 Inspiration Unlimited eMagazine


Any facts, figures or references stated here are made by the author & don't reflect the endorsement of iU at all times unless otherwise drafted by official staff at iU. This article was first published here on 20th April 2018.

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