Squats are one of the best exercises you can do to build muscular legs and a strong core. They work your quads, hamstrings and glutes while also giving your lower back a great workout. However, if you're just doing squats over and over again with no variation in between sets or weeks of training, you'll start to see diminishing returns on that investment of time. In order to keep working out continuously (and not just once), it's important to mix up your lifts so that they aren't always challenging on exactly the same muscle groups every day—that way they get stronger over time rather than getting worn out! Here are four squat variations that will make yours more effective:
Squat
Squatting is a full body exercise that works your legs, butt and core. It can be done with or without weights and can be modified to work different muscle groups.
To perform a squat:
- Stand with your feet slightly wider than shoulder-width apart and toes turned out. Place your hands on your hips or in front of you for balance as needed (you won't need them much).
- Slowly bend at the knees until they're bent at least 90 degrees; keep them behind your toes throughout this movement! Make sure not to lock out at any point during this exercise--keep going down until you feel like there's no more room left in your range of motion without stressing any joints or ligaments too much (this might mean going past 90 degrees). If needed, use something sturdy like an exercise bench or chair so there's less risk of falling over while performing this movement correctly!
Pull yourself back up to standing position and repeat for reps.
Single leg squat
This is a great variation to add to your squat routine, as it allows you to work on balance and stability. To execute this movement:
- Keep your weight on your heels, chest up and back flat
- Keep knees in line with feet
- Push through the heel of the foot on the ground
Slowly stand back up, making sure not to lock out your knees or hips. Repeat for 10-15 repetitions. If done properly, this exercise can be very taxing on your heart and lungs as well as your leg muscles!
Goblet squat
The goblet squat is a great exercise to develop strength in your legs and core. To perform this movement, hold a kettlebell or dumbbell in front of your body with both hands. Keep your chest up and back straight as you squat down until your thighs are parallel to the ground and then stand up again. Repeat for 8-12 reps (2 sets).
Keep your body in line with your eyes (don’t allow torso to lean forward)
and your back straight. The trick to a great goblet squat is keeping your torso upright and shoulders back.
Military squat
- Stand with your feet hip-width apart, toes pointing straight ahead or slightly turned out.
- Shoulders back and chest up with abs tight.
- Arms straight out in front of you or behind your head on each side of the body (as shown).
- Bend knees until thighs are parallel to floor; then push through heels to stand up again
. Repeat 10 times.
3. Side Lunge with Knee Raise: Stand with feet hip width apart and arms straight out in front of you or behind your head on each side of the body (as shown).
These squats will help you build strong and powerful legs
The squat is a great exercise to build strength and power in your legs, hips, and lower back. It's also one of the best ways to improve overall mobility throughout your entire body.
Squat variations are good for different people based on their goals: if you want to build muscle use heavier weights; if you want to focus on mobility use lighter weights and focus on proper form over load (i.e., don't try holding onto dumbbells that are too heavy).
In this article, we'll go over the best squat variations for each goal. If you're looking for some more general advice on how to perform a proper squat, check out our guide here.
Conclusion
Squats are a great exercise to help build strong and powerful legs. They can be done with or without weights and they target the quadriceps, hamstrings, glutes and core muscles in the lower back area. Squats can also be modified by changing your foot stance or adding resistance such as holding a weight (grip) in front of your chest while doing them.
