Squats exercises: which are the best?
The squat exercises are excellent, but it is true that in some cases they can bore us a bit. Once you have mastered the basic technique, you can add supplements or other exercises to the routine. That of course while continuing to take advantage of the benefits for your
1. Basic squats
Sure you know how to do them, but it is worth remembering or teaching those who have never practiced them before. With the back straight open the legs to the width of the shoulders. Leave the arms at the sides of the body.
Slowly lower your torso while bending your knees. The idea is that the thighs are “facing outwards” and the back is straight. Go down as close as possible to the ground, hold for a few seconds and return to the starting position.
2. Squats “ballet”
Descend the body by flexing the knees. Pay attention so that these do not pass the tip of the feet. At that point, it goes up quickly. Slow down again and get up with agility.
3. Squats with closed legs
These types of squats are the opposite of the previous ones. The legs stay together at all times. The technique is very simple: standing low by little the body bending the knees and bringing the buttocks back. The knees must not exceed the tip of the feet.
4. Squats legs open and closed
Now it’s time to combine two squat exercises: the basic and the closed-leg exercises. Start as you are used to, opening your legs to a shoulder width. Slowly lower and rise slowly. For the second repetition, close your
5. Squats with jump
It is an excellent exercise to tone muscles and at the same time to work a little cardio. Additional loads for these squats are not recommended because they can cause injuries or discomfort in the joints.
They start just like the basic squats, but when we get up we do it with a little leap with our legs stretched out. You can bring your hands to your head to keep your balance.
6. Triple squatting
7. Squats with dumbbells
Little by little we will add more difficulty to the exercise. To start, take two small dumbbells. The arms are in front of the body and while the torso is low (with the legs open) they “hang” until they almost touch the floor.
8. Squats with disk or Russian weight
They are also known as “sumo squats” and are similar to ballet, although with an additional weight that can be either a dumbbell for beginners or a disk or a kettlebell (round with handles also known as “Kettlebel”) for advanced.
9. Squats with bar
Another of the most demanding squats exercises. The weight of the bar will depend on your training and capabilities. You can even start with just the bar (without disks). Bring the bar behind your back and hold it on your shoulders. The hands are fixed on the sides.
Descend very slowly with your back straight and bending your knees. Count up to three in that position before going up slowly. It should be added only to the expert routine.
Once you have mastered this technique and added weight, you can practice the following option: when you are with your legs flexed, raise your arms and bring the bar over your head. Hold for a few seconds and lower it before raising your torso.