Squats, Squats... & MORE Squats

Hi Guys! I hope you all enjoyed your holiday weekend! Now…I get lots of emails and messages from women about what kinds of squats there are, how to do them, ETC. Here are a bunch, I do some if not most of them. There are tons more out there but I figured I would list the most beneficial ones. If you are not sure form reading the description, please YouTube them or ask a professional to assist you so that you do not get injured.

I hope this answers lots of the questions you guys ask!

PS- for those who do not know, squats work your lower body!

(Quads, Glutes, Hamstrings, ETC) adding things to your squats like ball throws will help to also work your upper body at same time! Ladies, squats do work! I have seen such a significant difference in my butt! The size, shape, ETC! Squatting is an exercise you don’t want to skip!

 

In the mean time… here’s a list of a few of the many different types of squats outside of the normal ones!

 

 

Sumo Squat

(Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest. Squat down as low as you can, keeping your heels on the ground and your back straight. Press back up to standing)- you can also add dumbbell, medicine ball or sand bag.

 

Single-Leg Squat

(Start in the beginning squat position. Lift your left leg up, bending the knee slightly to get your foot off the ground. You can hold your raised foot slightly in front or behind you depending on whatever feels more steady. Using only your right leg, lower yourself down as far as is comfortable. Return upright. Try not to put your left foot down between reps; you can use a wall or chair for support if needed. Repeat on the other side)

 

Squat Ball throws

(Grab a medicine ball and stand with feet about hip-width apart and toes pointed outward slightly. Position your hands under the ball so that you are holding the ball at chest/neck level. This is the starting position. Begin exercise by squatting down so that your thighs are parallel with the ground and knees do not pass your toes. Come up out of the squat and push the medicine ball overhead so that the ball leaves your hands. Catch the ball and drop down into the next squat.)

 

 

Bodyweight Squat

(Stand straight up with your feet shoulder's width apart. While bending at the knees, push your hips out and bend down. Picture yourself sitting on a chair. Once your hips have become lined up with your knees, return back to starting position.)

 

In-N-Out Squats

(Begin with your feet about double shoulder-width apart or as comfortably spread apart as you can, while still maintaining a firm stance. Next, drop your butt down slightly while keeping your head up and a natural arch in your lower back . This is the starting position. Begin exercise like you would a jumping jack, except keep your arms out in front of you. Bring your feet together to about hip-width apart and immediately push off the ground and return to the starting position.)

 

Dumbbell Squat

(Stand up while grasping a dumbbell in each hand. Your palms should be facing the side of your legs. Your legs should be shoulder width apart with your toes pointed slightly out. Start to lower your torso by bending your knees. Continue moving down until your thighs are parallel to the floor. Raise your torso by pushing the floor with the heel of your foot as you straighten your legs. Move back into the starting position.)

 

Kettlebell Goblet Squat

(Take a kettle bell and hold it right under your chin with both hands. Stand with your feet a little wider then shoulder width apart. Squat down to a 90 degree angle and then stand back up)

 

Prisoner Squat

(Stand tall with chest out and back straight. Feet should be slightly wider than shoulder-width. Place fingers behind your head and pull elbows back so that they are in line with your body. This is the starting position. Begin exercise by pushing hips back and bending at the knees into a squat. Squat as low as you can, pause, then push yourself back up as quickly as possible in good form. )

 

Speed Squat

(Using a squat rack, position yourself so that a barbell is behind your shoulders and slightly below your neck. Grasp the barbell so that your hands are wider than shoulder width apart and your palms are facing forward. Step away from the rack and place your feet shoulder width apart with your toes pointing slightly outward. This is your starting position. While remaining upright, inhale and bend your legs into a squat position until your thighs are parallel with the floor. Without pausing, exhale and reverse the movement, pushing off with your legs and returning to the starting position. Immediately repeat the movement for a complete set.) these are the ones I found online a long time ago and this is how I learned. And hese are the ones I found online a long time ago and this is how I learned. Believe it or not I have learned and taught myself almost all of my gym routines from things that I found online. Happy squattttting!

 

Squat Pulses

(Perform a basic squat, but instead of returning to standing, stay in the lowest part of your squat with your thighs parallel to the ground and move up and down, keeping the movement small (a few inches up or down) and fast.)

 

Chair Squat

(Stand with your feet and legs together. Sit backward and down, pushing your hips out behind you. Lift your arms as high as you can, taking care not to let your chest drop. You can return to standing and repeat the squat, or for more of a challenge, hold it.)

 

Curtsy Squat

(Stand with your feet hip width apart and hands on hips. Move your right foot behind your left leg, as far past your left foot as is comfortable. Using a "curtsy" motion, squat down. Keep your weight in the front leg. Return to standing.)

 

Butt-To-Heels Squat

(Stand with your feet close together, arms out straight in front of you. Bend your knees and lower down until your butt is touching your heels. Your heels will come off the ground and your knees will be way forward past your toes. That's OK! As you squat down, lower your arms and lightly brush your fingers on the ground. Raise your arms back to shoulder height as you return to standing.)

 

Squat Jacks

(Start in a squat position. Jump your legs out like you would with a jumping jack but stay low in the squat. Jump your feet back in together. Don't come out of the squat until you've finished all your reps!)

 

Russian-Squat Jumps

(Start as you would for a Sumo squat with your legs wide and toes pointing slightly out. Arms can be on top of your head or crossed in front of you at shoulder height. Lower down into a low squat. Transfer all your weight to your left foot while kicking your right foot out to the side. Then switch your weight to your right foot and kick your left leg out to the side. For more work, add a slight jump with each weigh transfer)

 

Resistance- Band Squats

(Loop a resistance band around your legs, just under your knees. Keeping your knees stable by pushing out against the band (that's the hard part!), lower down into a squat until your thighs are parallel to the ground. Take one step to the left while maintaining your squat. Step back on the left. Keep switching sides or do all one side and then repeat on the other.)

 

Farmer Squat

(Start in a beginning squat position, holding a heavy dumbbell in each hand. Tighten your core and back. Perform a basic squat keeping the weights outside your legs. Return to standing.)

 

Wide-Stance Barbell Squat

(Place a barbell behind your head and slightly below your neck. Grasp the barbell with wide arms and palms facing forward. Stand with your feet very wide apart. Keep a straight back as you inhale and bend your legs to lower your torso down into a squat. Stop when your upper legs go slightly beyond being parallel to the floor. Reverse the motion and return back to the starting position.)

 

Criss-Cross Squat

(Stand with feet a little wider than shoulder-width apart. Squat down. As you come up out of the squat criss-cross your feet in the air. Immediately spread your feet apart again to prepare for the next squat. This completes one rep