Squat Exercises
March 23, 2009
Squatting is the best exercise for muscle building of the legs. It targets your quads, hamstrings as well as the glutes. You can even work your lower back by making some variations in the squats.
It is always necessary to keep varying your workouts because repeating the same exercise will cause your body to become accustomed to it and hence, no challenge will be left to the body.
The article discusses how you can make some small variations to this effective exercise.
The back squat
This one is a quad-stimulator. You should do it by holding the barbell across the upper back. You should keep your back slightly forward so that you do not get thrown off backward.
The hack squat
This one is a little more variation. You have to clasp the barbell behind the legs. As you squat, move slightly forward so that you are closer to your heel’s back. When you do this, keep the chin up.
This one will really be a test for your balance. You abs will come into play and give you a great workout. You can begin by holding dumbbells behind the legs. Then you can squat as you lean back while lifting your heels.
If you feel any back pain, stop. You can hold the arm of a chair to keep your balance.
Sumo squat
This one is great for the inner thighs. Stand with your legs slightly more apart than usual. This will pressurise your inner thighs more. You can even turn your feet towards outside if you are comfortable.
You can even use a barbell when doing this squat.
This will improve your explosive power as well as develop your fast-twitch muscles. Start by crouching into a squat. Place your fingertips on the ground. Then, rebound from the ground and as you do so, straighten up and jump as high as you can.
Place a leg up behind you on the bench with some weight, a barbell on your back or dumbbells on your sides.
Balance yourself and squat.
With these variations, you will surely challenge your muscles to work and hence develop them.
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