Types of squats

August 23, 2020

Types of squats

Squats have become the ideal exercise for any workout, as they allow you to strengthen your legs and buttocks, but also your abdomen and arms if they are done with some weight.

But those are not the only benefits of squats, since they also help prevent injuries, reduce back pain, and help burn fat quickly. Of course, to extract all the benefits of this classic exercise, it is essential that you do not stay in the most basic movement and that you learn all the types of squats that exist and what are the functions of each of them. we help you!

Classic squat

If you want to learn how to squat well, it is essential that you start by practicing with the classic squat. Wondering what classic squats are for ? With this movement you will not only burn fat and gain resistance and balance, but you will also be able to strengthen your quads, your glutes and activate your hamstrings, calves, adductors and long fibular muscles. To do the classic squat, do this step by step:

  1. Standing, spread your legs to shoulder width apart.
  2. Bend your knees slightly and bring your butt back as far as you can.
  3. Take a deep breath, contract your abdomen, and lift your arms forward to help your balance.
  4. Start to go down as if you wanted to sit in an invisible chair, maintaining verticality. Pause and go back up. This movement can be at medium or low speed so that the muscles feel more of the work done.
  5. To start this routine, we suggest doing four sets of 10 repetitions each in the first week.

Classic squat

Sumo squat

There are many benefits of sumo squats , since it is an exercise that, if performed with dumbbells or weights, can help you work both the upper body and the lower body. They are more intense squats than the previous ones, so we recommend doing them when you have mastered the classic squats. Take note!

  1. Standing, spread your legs as wide as you can, until they exceed the width of your shoulders. This separation should be about 70-80 cm depending on the size of the person.
  2. Put your feet pointing outward at a 45 degree angle to your torso.
  3. If you have weights or dumbbells, now is the time to take them with both hands, so that they are completely off the hook. If you don’t have these instruments, keep your arms straight in front of your body.
  4. Proceed to lower slowly, vertically, until the hip is slightly above the knee. You should not go down to the height of the knee and much less below it, since you can get injured.
  5. When you are down, hold the position for a few seconds, making force with the abdomen, and slowly rise again.

Perform 4 sets of 10 reps each for the first week. As you gain strength and endurance, increase these numbers.

Sumo squat



High bar squats

Among the most common types of squats we find the high bar squats, an exercise that is performed with a bar on which discs of adequate weight are placed for each individual’s body.

  1. If you are wondering how to do high bar squats well, you should know that it is important to always look for axis alignment. That is, the knees always have to be aligned with the balls of the feet.
  2. Start with the bar at the height of your traps, held with both hands so that you feel comfortable.
  3. Remember never to rest the bar on the neck.
  4. Bend your knees and begin to descend with the bar on your traps.
  5. Wait a few seconds, and return to the starting position, always with slow and well-controlled movements.

Tension squat

We now find a type of squat much simpler but equally beneficial for your quads, calves and glutes.

  1. Position yourself as if you were going to perform a normal squat.
  2. Instead of going all the way down, stay a few inches from the final position.
  3. Hold the position and try not to move at all.
  4. Keep your abdomen tight to keep your balance.

The trick is to hold out for 30 seconds before resting for another 7 seconds. Repeat this exercise two or three more times, depending on your abilities.

Squat with pump

We recommend that you always perform this squat after the previous one, since they are two variations of the classic squats that will allow you to gain much more strength and muscle in less time. Follow these steps:

  1. Position yourself as if you were going to perform a normal squat.
  2. Before you get to the bottom, stop.
  3. Tense for a few seconds, as you did in the previous squat.
  4. Next, make small movements up and down, as if giving yourself momentum to jump. These movements should be a few centimeters (maximum 4).
  5. You will feel your quadriceps burn from the effort, but it is important that you keep moving up and down for 30 seconds. When this time has passed, return to the starting position.

Squat with pump

Repeat the exercise a few more times.

Vertical jump squat

One of the best types of squats that exist is this, because it is easier to perform than those that require weight and it helps to strengthen the quadriceps, the flexor muscles of the hip and knee, the glutes, the hamstrings, the biceps femoris and the twins.

  1. Take the classic squat position.
  2. Slow down at the speed that you feel most comfortable with until you perform a deep squat.
  3. Reach your hands back and push off the heels of your feet into a vertical jump. While jumping, bring your hands up.
  4. When landing, fall on the balls of your feet and bend your knees again to reduce the impact.

Initially, you should repeat this type of squat for three sets of five repetitions each , as it is one of the most tiring exercises out there. As your body adjusts to the exercise, you can increase your repetitions.

Vertical jump squat



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