7 ways to do squats to mold and tone your body

Squats have become one of the best exercises that can be incorporated into the training routine. These are very easy to practice and allow you to strengthen several muscle groups of the body, especially those of the legs and buttocks.

In order not to make the routine so monotonous and boring, we will now reveal 7 different ways to practice them. Just don’t do them all the same day unless you have enough experience and fitness.

Being so simple and effective, it is one of the most recommended movements to improve overall fitness. In addition, its constant realization helps to increase muscle mass, burn calories and serves to reaffirm and tone.

What many still do not know is that, beyond the classical position, there are other ways to execute them to make them more effective. Discover them!

1. Back squat

After mastering the classic weightless squats, the back squats are the next level.

How to do it?

  • To begin, standing, with your feet shoulder-width apart, hold a bar on your back and lower to squat to a 90-degree angle.
  • The bar can be with or without weight, depending on the intensity you want to handle.
  • Then, return to the starting position and perform 15 to 20 repetitions.

2. Front squat

In this case, the idea is to distribute a certain amount of weight in the front of the body to increase the intensity and the number of calories burned. In addition, the weight may come from a bar, or from a medicine ball.

How to do it?

  • To start, adopt a position similar to the previous one. But this time hold the weight in the front so that your elbows are raised and your back is straight.
  • Avoid bending your shoulders because tension may occur.
  • Perform 15 to 20 repetitions.

3. Squat on the head

With the movement that is exerted in this squat, we will be working the muscles that form the core of the body. These include:

  • The abdominal rectum
  • The external and internal obliques.
  • Transverse muscles.
  • The lower back or lower back.

How to do it

  • To start, a bar or dumbbell is required.
  • First, the normal squat position is adopted, but the bar rises above the head as it rises and falls.
  • Perform 10 or 15 repetitions.

4. Squat with jump

This variety is perhaps a little better known because it is inevitable in the exercise plans to tone and shape the buttocks. In addition, its effectiveness is based on the number of fibers that should be used during the jump, which increases its intensity.

How to do it?

  • To start, without using additional loads, lower to do the squat and perform an extensive jump when lifting the body.
  • However, be very careful to avoid knee injuries when touching the ground after the jump.
  • Do 10 repetitions.

5. Stride

The popular strides are a type of squat that allows toning and strengthening the muscles of the buttocks and legs. Try them!

How to do them?

  • Instead of putting the legs at shoulder width, move one of them forward and lower the body so that the knee of the other is almost touching the floor.
  • In this case, you can add weight with a bar or a pair of dumbbells.
  • Then hold the position for a few seconds and make the same movement with the other leg.
  • Do 10 repetitions with each one.

6. Squat against the wall

Also known as isometric squats, this is an exercise to increase the strength of the quadriceps.

How to do them?

  • In this case, we must put our back against the wall while flexing the knees.
  • The most advisable thing is to make several angles with the knee within the same series. That is about 20 seconds at 90 degrees, another 20 to 120 degrees and up to 140 degrees, depending on your ability.

7. Squats with bounce

Finally, this is very easy to practice because it is done in a classic way but with a short range of “bouncing” movements.

How to do them?

  • Once you do the squat and are down, instead of climbing completely, make 4 or more bounces with the buttocks.
  • Then there is a feeling of tension in the legs that decreases after a few seconds of rest.
  • Do 8 or 10 repetitions.

Try to try these varieties of squats in your training routine and see for yourself why they say it is the perfect exercise. The main thing is to be careful and do them in a moderate way to prevent injuries.

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