Squat variations for Buns, hips and thighs
What is squad ?
Squats are one of the most popular lower body training you can do. Why? One reason is that squats are a multi-joint, complex exercise that focuses on all the major muscles of the lower body, hips, glutes and thighs.
What is squad ?
It's also great for anyone who wants to add more features to their lives because it mimics the movements we make every time we sit or get out.This version, which requires no weights or equipment (other than a chair), is great for beginners, for anyone who has knee problems or for those who are overweight and need a little more support.
1 - Basic Squat
Place the chair close behind and stand with your feet around your hips or shoulders.Contract the abs and keep them tight as you bend your knees and slowly pinch yourself to the stool.Send your hips back, keeping your head up and your torso straight. You can extend your shoulders if it helps with balance.
Sit briefly on a chair and then push the glutes to get up from the chair and start extending your legs.Fully extend your legs until you return to a standing position, but do not block your knees.Repeat for 1-3 sets of 10 to 16 reps.
To proceed, walk until you are simply hovering over the chair but sitting completely down. You can also hold the scales for increased intensity.Be sure to send your hips back to avoid knee pain.
2 - Squat with one act
Once you can do more than 16 Squats chairs, it's time to move on and add some challenge to your squats. One option is to hold a barbell (or kettlebell pictured here) as you squat, which is a great way to add intensity without putting any additional load on your spine (as in the wooden squats below). Here's how to do it:
Stand with your legs chest or shoulders apart.
Hold a medium-weight barbell in front of your body with straight shoulders and slightly bent elbows.
Bend your knees and lower them into a squat. Stop when the knees are at a 90-degree angle or before losing the natural back arch.
Soothe gluten and legs and stabilize your body with a strong torso.
Slowly stand back without locking your knees and repeat for 1-3 sets of 10-16 reps.
3 - Squat with dumbbells
(Portrait of smiling man doing squats with dumbbells in gym)
Another version of the barbell dumbbells contains two dumbbells. You can either hold them on the sides as shown or just above the shoulders. Holding dumbbells is just another way to add intensity to your workout and build muscle in your glutes, hips and thighs. Here's how to do it:
Stand with your legs chest or shoulders apart.
Hold medium to heavy dumbbells in each hand just in front of your thighs or with your shoulders bent over your shoulders.
Bend your knees and lower them into a squat. Stop when the knees are at a 90-degree angle or before losing the natural back arch.
At the bottom of the movement, make sure you take your hips back as if you were sitting in a chair. Avoid bending your knees so they can go forward.
Soothe gluten and legs and stabilize your body with a strong torso.
Slowly stand back without locking your knees and repeat for 1-3 sets of 10-16 reps.
4 - Barbell Squat
Barbell squats are a great addition to your workout, provided you do them right. By adding weight to the shoulders, place a large part of this load on the spine, so take care to increase the weight on the shoulders. Here's how to do it:Stand with your legs chest or shoulders apart.
Place the barbell just above the shoulders on the trapezius muscles (ie the "fleshy" part of the shoulders). If you feel uncomfortable, you can use a back protector.
Bend your knees and lower them into a squat. Stop when the knees are at a 90-degree angle or before losing the natural back arch.
Soothe gluten and legs and stabilize your body with a strong torso.
Slowly stand back without locking your knees and repeat for 1-3 sets of 10-16 reps.
Be careful during the first exercise. Start with a light weight, you can easily master and practice to get your shape perfect before you move on to heavier dumbbells.
5 - Smith Machine Squat
*The Smith Machine*
it can be a good addition to your training routine and its consists of a stand with a suspended barbell that moves up and down on steel runners. There are safety pins out there to grab weight if needed, which makes it great for those who want to lift heavy but don't have practical spotters.
The Smith Machine is similar to squam, but you should refine this movement to create balance and a sense of exercise before moving on to the Smith Machine. Here's how to do it:
Stand with your legs chest or shoulders apart.
Place the bar just above the shoulders on the trapezius muscles (ie the "fleshy part of the shoulders"). Keep in mind that some Smith machines will reduce the weight of the bar and some do not care when adding weight for the first time.
Bend your knees and lower them into a squat. Stop when the knees are at a 90-degree angle or before losing the natural back arch.
Soothe gluten and legs and stabilize your body with a strong torso.
Slowly stand back without locking your knees and repeat for 1-3 sets of 10-16 reps.
One note: there are several discussions about the Smith Machine and the fact that some believe it takes over the body through an unnatural range of motion that can cause injuries and imbalances. Do different squats in exercise and you can keep your body balanced and strong.
6 - Plie Squat or Wide Squat
For example, in the case of a shoulder squat, you have a little more inner thigh than in the case of traditional squats. This can be a good variation to add to your routine if you want to take a new challenge. Just take care of the reduction and just go as far as your flexibility allows. Here's how:Sporty woman in hood doing exercises on the shore in the spring sun in the morning The Plie Squat or Wide Squat includes a variation on the placement of the heel that helps target your leg muscles in a variety of ways.
Start wide with your fingers at a comfortable angle. Your knees will need to stay aligned with your toes so they don't go too far.
To add weight, you can hold dumbbells on your upper thighs, a single dumbbell in front or a dumbbell on your shoulders or behind your head.
Bend your knees and descend into a squat, keeping your knees in line with your toes, abs shortening and back straight.
Just lower as low as possible without compromising your flexibility or balance.
Press back to the beginning without locking the knees.
Repeat for 1-3 sets of 10 to 16 reps.
7 - Front Barbell Squat
On the front squat, there is a barbell on the front of the arms, which is held in place by passing the arms over a bar or garter, as shown in the figure.The front wooden jaw is the same as other fluctuations except for the location of the weight.
By moving the weight in front of you instead of behind you, you change the center of gravity and thus change the focus of the exercise on quad bikes. Because you hold the weight, you will need a lower weight for this version than the traditional wooden jaw. Here's how to do it:
Stand with your legs chest or shoulders apart.
Place the barbell on the front of your shoulders and stretch your shoulders over the bar to hold it in place or use the holder under your feet, just pay attention to your wrists.
Bend your knees and lower them into a squat. As you hold your weight, your body will remain vertical and you may not be able to stay that low, so be careful not to jeopardize your balance.
Block the glutet and legs slowly standing back without locking the knees and repeat for 1-3 sets of 10-16 reps.
8 - Wall sets
Wall sitting is a little different than typical squats because you hold a static or isometric position for a period of time before working in a full range of motion.
This is a great exercise that you can do anywhere without any equipment to help you build endurance in your lower body. Here's how to do it:
Stand in front of the wall (about 2 feet in front of it) and lean against it.
Move and walk with your feet until the knees are at angles of about 90 degrees (or as close to each other as possible) and hold, keeping the contracted mouth for 20-60 seconds.
Go back to the beginning and repeat, holding the squat at different angles to work on the lower body in different ways.
To add intensity, hold the weight, squeeze the ball between your knees or your walls sitting with scissors.
9 - Unicorn skates
Exercise with exercise ball:
Putting your whole weight on one leg really calls into question your balance and stability while increasing the intensity of your workout. This version is shown with support from an exercise ball that increases balance. Here's how to do it:
Place the exercise ball behind your lower back against the wall and lean on it.
Gently lift your left foot off the ground, moving your right foot closer to the center to achieve balance.
Contract the muscles of the right shoulder and keep the left leg raised lower to the bottom (only as low as you can handle). You can put your hands on the wall if you need balance.
Press back to the beginning and repeat all the repetitions on the right foot before switching sides.
This is a difficult exercise, so train without the ball while keeping something in balance.