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5 Great Squat Variations To Boost Your Fitness Goals

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Remove Workout Boredom & Boost Your Workout Goals With These

squat variations

Squats are one of the most beneficial exercises that you can have as part of your workout and fitness regimen.

They are mostly regarded as leg exercises. Yet, they can help promote the building of muscle

in various parts of the body, especially those in the lower section. If you are looking to tone and strengthen your quads, work your calf muscles and glutes, you will be able to achieve those goals with such exercises

Doing squats on a regular basis can also help you burn more fat, as well as, help improve your mobility and balance

If you intend to get the most out of your squat workouts, while at the same time removing any boredom from the exercises, then these squat variations are what you are looking for

They will not only help boost your fitness levels but they will also help you get some serious results from the time and effort you put into those workout

#1. Pistol squat

  • Begin by standing with your feet just slightly wider than shoulder-width apart.
  • Stand tall with your spine neutral, and look straight ahead.
  • Inhale, pressing your hips and butt backwards while lowering and bending at the knees until your hip joint is lower than your knees.
  • Exhale, lifting your left leg straight out in front of you and your arms reaching straight out.
  • Inhale, sitting deeper into your squat on the right leg until your butt is almost touching your heel.
  • Exhale, pressing the floor away from you with your right leg, leaving your left leg fully extended in front of you.
  • Keep a tight core to maintain balance.
  • Repeat on the other side.

#2. Figure-Four Wall Squat

  • Begin by standing in front of a wall, back pressed lightly against it and feet hip width apart.
  • Inhale and raise your left leg up and cross it over your right leg, resting your left ankle on top of your right knee.
  • Exhale, slowly lowering down until your right leg is parallel. Inhale, holding the position.
  • Exhale, pressing the floor away from your heels and lifting your hip upwards.
  • Repeat on the other side.

#3. Goblet Squat

  • Begin by holding a dumbbell or kettlebell in your hands at chest height.
  • Stand with your feet slightly wider than shoulder-width apart and your core engaged.
  • Inhale, pressing your hips and butt backwards into a full squat.
  • Hold the squat while keeping the weight close to your chest.
  • Press through the floor with your heels, sending your hips up and squeezing your glutes and hamstrings to rise to your starting position, maintaining a tight core throughout the exercise.

squat kettlebell

#4. Cross Leg Squat

  • Begin by standing with your feet just slightly wider than shoulder-width.
  • Stand tall with your spine neutral, and look straight ahead.
  • Inhale, pressing your hips and butt backwards while lowering and bending at the knees until your hip joint is lower than your knees.
  • As you stand back up, lift your right bent leg up and across your body as you crunch forward with your abs, touching your right knee to your left elbow. Because this is across between a crunch and a squat, be sure to keep your abs contracted.

#5. Squat Jump

  • Begin by standing with your feet just slightly wider than shoulder-width.
  • Stand tall with your spine neutral, and look straight ahead.
  • Inhale, pressing your hips and butt backwards while lowering about halfway into your squat.
  • Exhale, jumping explosively into the air and then landing in a standing beginning position.

 

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