Squats are one of the most popular exercises to strengthen and tone your legs and glutes. This exercise, also known by its English name, squats , can be done in many different ways, since the classic version has evolved to work the lower body in a much more intense way. If you want to know more, here is a guide to all the types of squats you can do.
Guide to all types of squats
We show you the different types of squats you can do so that you can show off strong and toned legs and glutes. We also give you some tips to do them correctly and avoid injuries.
1. Classic squat
Before doing a more complex squat, we advise you to master the classic squat first.
To do it correctly you will have to stand with your back straight, your abdomen contracted and your knees slightly bent. The legs will have to separate them and place them, more or less, at the width of your shoulders. Put your arms in front of your chest or lift them up for stability, whichever suits you best. And, from this position, bend your knees until they form a 90º angle and keep your buttocks back , as if you wanted to sit on a chair. Of course, at all times keep your back straight and try that the knees do not exceed the tips of the feet. Hold down for a few seconds and return to the starting position.
2. Deep squat
The deep squat would be a kind of classic squat but in which the knees, when flexed, do not stay at a 90º angle, but rather go over . This allows the glutes to be worked much more intensely.
3. Isometric squat
With the isometric squat you will strengthen tendons and ligaments, in addition you will increase strength and muscles. The execution is very simple, you will have to do a classic squat but hold the position for 10 seconds . If you can’t hold it, you can lean your back against the wall.
4. Goblet squat
The goblet squat is a deep squat but to which weight is added to maximize the strength of the legs and work the glutes in a much more intense way.
The execution is very simple, you will have to do a deep squat but holding a weight at chest height and sticking to it . We advise you to choose a weight that allows you to do the exercise without problems, so do not worry if you have to reduce it.
5. Jump squat
The jump squat is also a metabolism-boosting variation of the deep squat and is often added to HIIT routines.
To do it you will have to do a deep squat, pause and push your whole body up, arms included, and take a jump .
6. Sumo squat
The sumo squat works the inner thighs in addition to the glutes. And doing it is as simple as the previous one. This squat can be done with weight to increase work.
To do it you have to think about the position of a sumo wrestler, hence its name. That is, you will have to spread your legs and place them wider than your shoulders and with the tips of your feet facing outwards . From this position you will have to bend your knees and go down with your back straight until you get the position we mentioned before, that of the sumo wrestler . Hold for a few seconds in this position and return to the initial position.
7. Bulgarian squat
The Bulgarian squat is somewhat more complicated than the previous ones. So we recommend that you do not start with this one if you do not master the previous ones. To do it you will need a bench or a place where to place one of the legs that is not higher than your knees.
Stand one step in front of the bench and with your back to him. Then rest one of the legs on the bench, but only the foot should touch the surface. If you think your balance is going to be difficult, raise your arms to help yourself. Lower slowly flexing the leg that you have supported on the bench and leaving the other with a 90º flexion. Hold for a few seconds and return to the starting position. You will have to repeat the movement by changing the position of the legs.
With this exercise you will be able to work much more each of the legs, since everything is concentrated in one of them.
8. Pistol squat
With the pistol squat you will work balance, elasticity and strength. We strongly discourage this type of squat if you have a knee injury.
Do a classic squat, but while descending, raise one leg so that it is parallel to the ground. Hold for a few seconds and return to the starting position. Then do the same movement but with the opposite leg.
If you think it is going to cost you a lot to hold the balance, we advise you to use a TRX until you get the hang of it.
9. Front squat
With the front squat you will also work the abdominal area and the upper back muscles, which is why it has to appear in this guide about all the types of squats you can do. To do it you will need some dumbbells or a barbell.
Support the weight on shoulders and collarbones. The elbows should be as high as possible and parallel to the ground bent outwards or, in other words, forward. Once the weight is on, do a classic squat.
10. Back squat
In the front squat you will need a bar and the execution is very similar to the previous one. However, there are people who consider it easier because of the place where the weight is placed.
You will have to place the bar at the height of your shoulders, just below your neck and with the elbows back and down. You have to keep the bar from resting on your spine to avoid injury. When you have the bar in place and have a good grip, do a classic squat but finish the movement with a hip lock and return to the starting position.
11. Overhead squat
The squat with weight over the head is very similar to the previous two, but in this case you will have to hold the bar above your head and with your arms extended while you perform a classic squat . It is ideal for working arms and shoulders.
12. Jefferson Squat
Of all, the Jefferson squat is perhaps the most unknown. Although the execution may seem complicated to you, in reality it is not so complicated and you will work a lot on your legs and glutes. We recommend starting with low-weight bars.
Place the bar on the floor and put one foot in front and one behind so that it is located between your legs. Then do a squat to catch the bar and when you return to the starting position lift it . While performing the movement keep your gaze straight ahead and your back straight.
Now that you have our guide to all the types of squats you can do, it’s time to start training. As you may have seen, almost all squats are based on the classic squat or the deep squat, so we recommend you practice these before trying the rest. Pay special attention, while doing the squat, not to descend too fast, not to exceed the balls of your feet with the knees, not to lean forward and not to close the knees.
