Squats are a fantastic exercise for building lower body strength, but doing the same routine day in and day out can become monotonous. If you’re looking to add some variety to your workout and target different muscle groups, it’s time to switch things up. Here are 10 squat variations to keep your fitness routine fresh and challenging:
Sumo Squats:
Target Muscles: Inner thighs, glutes, and hamstrings.
How to Do It: Stand with your feet wider than shoulder-width apart, toes turned out. Lower your body by bending your knees while keeping your back straight.
Jump Squats:
Target Muscles: Full lower body engagement, including quadriceps and calves.
How to Do It: Perform a standard squat and explosively jump up, reaching for the sky. Land softly and immediately go into the next squat.
Pistol Squats:
Target Muscles: Core, quadriceps, and balance.
How to Do It: Lift one leg in front of you and lower your body on the other leg as if sitting back into a chair. Keep the raised leg straight in front of you.
Bulgarian Split Squats:
Target Muscles: Quadriceps, glutes, and stabilizing muscles.
How to Do It: Place one foot behind you on a bench or elevated surface. Lower your back knee towards the ground, keeping your front knee directly above your ankle.
Box Squats:
Target Muscles: Glutes, hamstrings, and lower back.
How to Do It: Stand in front of a box or bench, lower your body until you touch the box, then stand back up.
Goblet Squats:
Target Muscles: Full lower body, with an emphasis on the inner thighs.
How to Do It: Hold a dumbbell or kettlebell close to your chest. Perform a squat while keeping the weight close to your body.
Cossack Squats:
Target Muscles: Inner thighs, outer thighs, and hip flexors.
How to Do It: Take a wide stance and squat down to one side, keeping the other leg straight. Alternate sides.
Sissy Squats:
Target Muscles: Quadriceps, with a focus on the teardrop-shaped muscle.
How to Do It: Stand with your feet close together, lean back, and lower your body while keeping your knees together.
Kettlebell Squats:
Target Muscles: Full lower body, with added grip and stability challenge.
How to Do It: Hold a kettlebell with both hands in front of you and perform a standard squat.
Resistance Band Squats:
Target Muscles: Glutes, hips, and thighs.
How to Do It: Place a resistance band above your knees or around your thighs and perform squats, feeling the added resistance.
Incorporate these squat variations into your routine to keep things interesting and challenge your muscles in new ways. Always prioritize proper form and gradually increase intensity as your strength improves. Remember, a well-rounded fitness routine includes variety and progression.
Image credits: Image by diana.grytsku on Freepik
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