We’ve talked about this before, but squats are amazing .
No, seriously. They’re one of the most effective exercises you can possibly do for your body.
They tone your calves,thighs, and butt, getting them to look as good as possible as quickly as possible. They also tighten your core, giving you flat perfect abs to accompany your perfect butt.
What more could you want?
Well, as it turns out, a lot. There are many variations you can add to a squat to make them even more effective.
Here are 7 of the most effective squat variations (1) to get you looking your best as quickly as possible.
7 Amazing Types Of Squats
1. The Normal Body Weight Squat
Well, we’re going to start off with the basics, right?
This is how you do a normal squat – stand up straight with your feet shoulder width apart, then lower yourself to the ground as far as you can go by bending your knees while you’re pushing your hips back. Wait a beat at the lowest you can go, then slowly push back up to where you started (2).
2. Jump Squat
This one adds a little more oomph to the workout. Put your hands on the back of your head so that your fingers intertwine, then pull your elbows back so that they’re lined up with your body.
Then, bend your knees like you’re about to leap up – which you are. Jump as high as you can, and when you land bend down into a squat position before exploding upwards and jumping again (3).
3. One Leg Power Squat
This one is a bit tougher – but also crazily effective. Keep your arms straight out in front of you parallel to the floor, right at your shoulders.
Next, take your left leg and lift it off the ground, keeping your heel closer to the ground than your toe, and hold it there.
Do a normal squat where you push your hips back and get as low as you can, keeping your left foot off the ground. Pause at the bottom then work your way up again.
4. Weighted Squat With Barbell
This one is for at the gym, when you can see in a mirror if you’ve got perfect form.
Keep the bar across your upper back, holding it with both hands facing forward. Then, do a normal squat – except keep your feet outside of your shoulders, at twice your shoulder width apart.
5. Weighted Tip-Toe Squat With Barbell
This one adds a twist to the last exercise – by making you go up on your tip toes to burn even more calories and shred even more fat.
Do the same move as #4, but before you squat down, go up as high as you can on your tip toes and keep yourself there through the entire exercise.
6. Free Plate Squat
Take a weight plate (it rhymes!) and hold it in front of your chest with your arms straight out in front of you, using both hands to hold it up.
Then, squat normally, like you were doing a regular body weight squat, but keep the weight straight out in front of you the whole time.
7. Weighted Dumbbell Lunge Squat
To start this one out, hold two dumbbells, one on each side, hanging at your normal arms length. Keep your palms facing inwards.
Next, stand with your front foot out in front of you and your back foot behind you, keeping your knees straight. Then, slowly lower yourself as low as you can go, bending your front knee to 90 degrees, and bending your back knee, but keeping your back knee off the ground. (Your weight in the back should be on your toes).
Then, pause for a moment at the bottom, and then slowly push yourself back up to the starting position. Switch your legs and do it again.
These Are The Most Effective Types Of Squats
- The normal body weight squat
- Jump squat
- One leg power squat
- Weighted squat with barbell
- Weighted tip-toe squat with barbell
- Free plate squat
- Weighted dumbbell lunge squat