Jan 06, 2025
Aarushi BhaduryThis fundamental exercise targets your quads, glutes, and hamstrings. Stand with feet shoulder-width apart, lower your hips as if sitting in a chair, keeping your back straight, and push back up through your heels. It's a great starting point for any squat routine.
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Squatting down to gently touch a box or step helps ensure consistent squat depth and improves form. This is a great tool for beginners and those looking to refine their squat technique and build confidence.
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This unilateral exercise improves balance, stability, and leg strength. With one foot elevated behind you, lower your back knee towards the floor, focusing on control and proper form to maximize muscle activation.
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With the barbell positioned across the front of your shoulders, front squats emphasize the quadriceps. This variation also engages the core and upper back, improving posture and overall strength.
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Holding a dumbbell or kettlebell close to your chest during a squat increases core engagement and challenges your upper back. This variation improves posture and adds an extra element of strength training to the basic squat movement.
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This plyometric exercise adds an explosive jump to the traditional squat, increasing calorie burn and power. By landing softly, you minimize impact while maximizing the workout's intensity and cardiovascular benefits.
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Holding a barbell or dumbbells overhead challenges your core and shoulder stability in addition to the lower body. This full-body movement requires coordination and develops overall strength and mobility.
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An advanced variation requiring significant strength, balance, and flexibility. Standing on one leg, you lower your hips towards the floor. This challenging exercise builds impressive single-leg strength and stability.
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With a wider stance and toes pointed outward, sumo squats emphasize the inner thighs and glutes. This variation helps target different muscle groups compared to a regular squat, promoting balanced lower body development.
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This beginner-friendly variation involves sliding down a wall into a squat position. It helps build lower body strength and endurance while providing support and improving squat form, making it a good starting point.
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