There are many types of squats, which is why the squat is one of the most popular strength exercises. The squat activates the basic motor skills of our muscles and joints. This exercise is extremely beneficial to he alth because it has a great effect on the quality of the joints and muscle strength. During this exercise, almost the entire body works, which makes the squat a multi-joint exercise. There are many types of squat, each with different training uses. Find out what types of squats are, learn the technique of each squat and find out what their benefits are.

There are manytypes of squatsbecause squat as a multi-joint exercise has many sports applications. Squats with a barbell or dumbbells will develop the muscles of the legs and buttocks, squats with jumping jacks will become an exercise improving muscle endurance and endurance, and the classic forms of squats - with the weight of your own body, will perform rehabilitation and improve the work of the joints.

There are many types of squats, and the decision to practice a particular squat should be based on your he alth capabilities and training goals. From among many types, we have selected the most effective and he alth-promoting ones. Learn the technique and benefits of squats.

1. Classic squat

Technique:Adopt the correct body posture - push forward the chest, pull the shoulder blades back and down, tighten the abdomen and buttocks and tuck the pelvis (not the lumbar region). Keep your legs hip-width apart. The feet should be parallel to each other and the weight of the body must be evenly distributed over them - from the little and big toes to the midfoot and heel. Then stretch your arms out in front of you or clasp them behind your head. Start squatting - bend your knees and push your hips backward. Do not lose your previous pelvic position. When you sit down, make sure your knees extend outward and do not run away inward. Then, sit on the ground so that your buttocks touch your heels. Return to the starting position by tightening your abdominal muscles - they will be very helpful when you come back.

Advantages:A well-done classic squat has many advantages. Perfect as a strength and rehabilitation exercise. It is great for joints and increases bone density. Classic squatengages all muscles of the lower limb, abdomen and back to work.

2. Half-squat

Technique:Adopt the correct body posture. Your legs are hip-width apart and your feet are parallel to each other. Put your arms out in front of you. Start doing a half squat - bending your knees and push your hips backwards. Do not lose the previous pelvic position, but try to maintain the natural curve of the spine. When you sit down, make sure your knees extend outward and do not run away inward. Go down to the point where your thighs and knees form a right angle (as if you want to sit on a chair). Come back to the starting position.

Advantages:Half-squat has similar he alth benefits to the classic squat, except that the half-squat is ideal as an exercise to build buttocks. The final moment of the exercise is a position in which the gluteal muscles, and above all the gluteal muscles, which are responsible for the size of our butt, are strongly activated to work.

3. Sumo squat

Technique:Adopt the correct body posture. Keep your legs wider than hip width apart. Feet should be parallel to each other or slightly pointing outwards. Start doing the sumo squat - by slightly pushing your hips backward, get down to a position below the right angle. Do not lose your previous pelvic position. When you sit down, make sure your knees extend outward and do not run away inward. Try not to cross the toe line with your knees. Come back to the starting position.

This type of squat can also be done with a kettlebell or a dumbbell between your legs.

Advantages:The sumo squat, apart from the large work of the front thigh muscle group, will strongly engage the gluteal muscles to the effort, thanks to the wide spacing of the legs. In addition, the sumo squat is great for enhancing the appearance and strengthening the muscles of the inner thigh, such as the adductor and slender thighs.

Worth knowing

Why is it worth doing squats?

What all types of squats have in common are their invaluable he alth benefits:

  • strengthen the back and front muscles of the thigh;
  • thanks to the strong work of the buttocks, they stabilize the pelvis and the whole body;
  • help in maintaining the correct body posture;
  • strengthen cartilage and joints (especially the knee joint);
  • increase bone density;
  • increase the secretion of fluid between the joints, thus preventing abrasion;
  • are multi-joint exercises;
  • have rehabilitation properties;
  • improve endurance, condition, strengthand help reduce fat.

4. Squat with feet together

Technique:Adopt the correct body posture. Bring your thighs together and place your feet parallel so that they touch each other. Then stretch your arms out in front of you. Start squatting by bending your knees and push your hips backwards. Do not lose your previous pelvic position. Get down as low as you can and return to the starting position.

Advantages:The squat with feet together is another alternative to this exercise. During this type of squat, the most involved are: the large intermediate muscle (outer part of the thigh), the rectus muscle of the thigh and the buttock muscles.

5. Pulse squat

Technique:Adopt the correct body posture. Place your legs approximately hip-width apart and your feet parallel to each other. Put your arms out in front of you and descend to a half-squat position. Do not lose your previous pelvic position. When you sit down, make sure your knees extend outward and do not run away inward. Then perform energetic up and down pulsating movements.

Advantages:The pulse squat is an excellent endurance exercise. It engages the front and back muscles of the thighs and, above all, the gluteal muscle.

6. Front squat

Technique:Adopt the correct body posture. Choose a distance between your feet that is convenient for you (the optimal version is your feet hip-width apart). The feet should be parallel to each other. Grab the barbell with the overgrip, bend your elbows and place the weight in front of your shoulders. The hands should be a little wider than the elbows. Start squatting - by slightly pushing your hips backwards, get down as low as you can without losing your pelvic position. When you sit down, make sure your knees extend outward and do not run away inward. Come back to the starting position.

Advantages:The front barbell squat is an excellent exercise for those who want to build up their quadriceps muscles.

See on VIDEO how to properly perform front squat

7. Back squat

Technique:Adopt the correct body posture. Move your back to the rack and grab the barbell from below. Place your weight in a comfortable place on your shoulders. The elbows should be a little wider than the palms. Remember not to slouch and hang your head too high. Start squatting - by pushing your hips back, get down as low as you can without losing your pelvic position. Remember to duringsit down, the knees went outward and did not go inward. When returning to the starting position, do not overstretch your knees and do not push your hips excessively forward.

During the back squat you can choose the high bar version - then the bar is near your neck or the low bar - then you should lower the barbell and rest it on your shoulders. For the latter option, remember that leaning forward is absolutely advisable. This will prevent a possible tipping over and a painful fall.

Advantages:A squat with a barbell on the neck will evenly build up the quadriceps and biceps muscles and the rest of the leg muscles. On the other hand, a squat with a barbell held low on the shoulders will be an ideal exercise to develop the gluteal muscles.

Important

Pistol squat - why shouldn't you do this exercise?

The technique of this exercise involves sitting down on one leg without any help from the other limb. This movement is very unnatural for our body, and it is primarily the knee joint that suffers from it. A good replacement for pistol squats ("pistols") are lunges, Bulgarian squats and lunge squats, because then the weight of our body is distributed over both limbs and does not overload either of them.

Pistols do not have to turn out to be dangerous for everyone, especially if we make them without additional load, which can even crush our joints in this uncomfortable position. However, in he alth prophylaxis, it is not recommended to practice pistol squat if we have other types of squats at our disposal.

8. Squat with a kettelbell

Technique:Adopt the correct body posture. Keep your legs hip-width apart or wider. Grab the kettelbell and bring it closer to the cage, or let it drop freely between your legs. Do the squat as low as you can. Without hyperextending the knees, return to the starting position.

Advantages:The kettelbell squat is an excellent strength exercise that will strengthen the gluteal muscles, the muscles of the inner thigh, the rectus muscle and - during a low descent - the muscles of the back of the thigh. The effect of the exercise is slightly different depending on which version of the kettlebell you choose. If you hold the kettel close to your chest in addition, the muscles in your arms and abdomen will work hard. If you chose the version with the kettlebell lowered between your legs, remember not to slouch your torso under the weight of the equipment. This version will be a bit easier to make. The kettlebell squat is good to do on the steppes or on some other small elevationpositioned on both sides of the body. This makes it possible to get into a lower squat.

9. Jump squat

Technique:Adopt the correct body posture. Your legs are hip-width apart and your feet are parallel to each other. Do the squat and jump up from this position, landing in a semi-squat. When jumping out, be sure to tighten your stomach and buttocks tightly.

Advantages:Jumping squat is a strength-endurance exercise. Moreover, jump squat has high burning properties and improves the body's efficiency.

10. Squat in a lunge

Technique:Adopt the correct body posture. Move one leg backward as you step so that your weight is distributed evenly across both legs. Do not lose your pelvic position or bend your hips sideways. Then sit down and bring the knee of your hind leg just off the ground. Keep your torso upright. Come back to the starting position.

This exercise can be performed with dumbbells held on both sides of the body.

Advantages:The lunge squat is an excellent exercise not only for the legs, but above all for the gluteal muscles - small and medium. Exercises performed with one leg perfectly stabilize the lower limb and pelvis, and this is what the gluteal muscles are responsible for. In addition, during the squat in a lunge, our knees are not loaded, therefore, one-leg exercises are recommended during rehabilitation for people who have problems with their knees.

11. Bulgarian squat

Technique:Adopt the correct body posture. Visit the back of the leg and lean your toes on the platform. Do not lose your pelvic position or bend your hips sideways. Do the squat to the right angle position. Keep your torso upright. Come back to the starting position.

This exercise can be performed with dumbbells held on both sides of the body.

Advantages:Bulgarian squat is an excellent exercise that builds strength and improves the efficiency of the lower limb. During this squat, all the muscles in the legs and glutes work together. The Bulgarian squat is recommended to compensate for disproportions in the shape and strength of the legs, when one leg is more efficient or more muscular than the other.

Category:

Anatomy