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Top 15 squats variations for maximum health benefit

Keeping the body in good shape is everyone’s dream. People do work out daily and maintain a workout and meal plan routine to achieve the set target. Some achieve it and unfortunately, some fail in it. So they do come up with variations in a workout to make it more interesting and engaging. lower body workout becomes a challenge for everyone. The squats variations is “the kingmaker in building muscles and losing fat” is one that most afraid of doing it, especially the beginners.

A squat is one of the best functional and effective strength training exercise which involves engaging of muscle from hips to knees and feet Squats variations helps in building good strength in the lower body and core area development. Additionally, it also keeps the legs, butt, hamstring, calves, and glutes in good shape. To start with this, one should know the basic squat technique and try to master this move-in continuing to have good looking, sexy butt and legs.

  • Maintaining a gentle curve in the lower back try to stand straight, chest up and open and feel the weight for your body on the heels
  • now gently sits down like sitting on the chair half and open your butt and hip areas.
  • avoid kneeling outwards and you should feel stretch in the quadriceps and hamstring.
  • Wait in this posture for 5 seconds and press the ground by heels.
  • Gradually stand back in the original position and one full squat is done.
  • Here are the few variations in Squats like the involvement of own body weight or using external weights like dumbbells, kettlebell, plates, and rod

Here is the list of top 15 squats variations for health advantages

1.Prisoner Squat

Prisoner Squat is the best squats variations for maximum health benefit. Stand upright and bring your hand behind the head, pointing your elbows out. Now keep your feet shoulder-width apart and toes out. Slowly bend your hips and chest up and sits with wide opening glutes and butt.

REPETITIONS – 20

TARGET AREA – Glutes strength, leg strength, and core strength.

prisoner squat
© thesun

2. Pistol Squat

First, stand straight and keep your arms open and toes pointed outwards. Now bent down slowly in the squat position and extend your left legs in straight 180 degrees line simultaneously lift both the hands, palm pointing straight parallel to the ground and drive back through with the right leg, hands slowly go back and maintain the initial posture. Repeat the same with another leg. This squats variations can make your legs healthy and tonned too.

REPETITION – 20 for each leg

TARGET AREAS – Core strength (oblique and abdominal), Quadriceps strength, Ankle strength.

pistol squat
© simplifaster

3. Pile squat

Pile squat is another squats variations that can be easily done. Stand straight keep your feet shoulder-width apart, bring the palm close together at the chest, make sure elbows are down and toes pointing out. Now slowly bend your hips down thigh apart wide and open, heels pushing the ground. Sit for 5 seconds and return to the original posture.

REPETITIONS- 20

TARGET AREAS- Quadriceps, Glutes, Hamstrings

pile squat
&copy: pinterest

4. Side to Side squat

Stand straight and keep your feet shoulder-width apart and toes out. Now sit in a squat position and move to the left side with one leg and other leg follows the same, remain seated for 5 seconds, and then return to the original position with right leg first and the other leg follows the same. Now to go on the right side use the right leg first and other leg follows the same, remain seated for 5 seconds, and then return to the original position with left leg first and the other leg follows the same. This is one repetition.

REPETITION – 20

TARGET AREAS – Quadriceps, Glutes, Hamstrings, Core strength

side to side
© spotebi

5. Side Kick squat

Stand straight, maintaining core tight and keep your feet shoulder-width apart and toes out. Now perform the squat while bringing the hands in the front and gradually stand straight. Keep the core tight and lift the left leg straight side ways, pointing toe outwards, and be still for 5 seconds and then bring leg back to touch the ground. First repetition is complete. Repeat this method with the use of alternative legs. Sideways lifting of leg burns the muffin top fat area.

REPETITION – 20 for each legs

TARGET AREAS – Decrease love handles, core strength, legs strength.

side kick squat
© pinterest

6. Crusty squat

Stand straight and sit in half squat with slight hip bending and making your upper body down, hands near chest in folded manner giving your 70 percent of weight on the bend knee leg and other leg is taken out laterally just like split lunge, nice stretch feel in inner thigh areas with moderate variation of legs going backward in cross position. Hold these position for 5 seconds and slowly attain the original posture. Now repeat the same with the another leg.

REPETITION – 20 for each legs

TARGET AREAS – glutes strengthening, quadriceps strengthening, core stabilizing

crusty squat with side lunge
© popsugaraustralia

7. Squat jacks

Stand straight and keep your feet shoulder-width apart and toes out. Now sit in a squat position, bending knees at 90 degrees and palms folded together near the chest. Now do the jumping jacks with hands lying horizontally and legs open widely in air. Again comeback in the squat position.

REPETITION – 20

TARGET AREAS – Full body conditioning, Quadriceps, Glutes, Hamstrings, Core strength

squat jacks
© azumio

8. Side to Side Squat jump

Stand straight with keeping the core tight and keep your feet shoulder-width apart and toes out. Placed both the hands on the backside of the head and just sit in a squat position while going up you need to jump off from the toe through pushing the ground to some height with hands and legs open widely in air and again sits in squat position keeping the hands on the head. It seems like lateral hop or box jumps from the right side to the left side and vice versa.

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REPETITION – 20

TARGET AREAS – full body workout

side to side squat jumps
© pinterest

9. Bulgarian split squat

Stand straight and keep your feet shoulder-width apart and toes out and hold the dumbbell in both the hands keep the elbow straight. Keep the left leg resting on stepper or bench (nearly 1-meter height) and sit with right leg in a lunge squat position while bending knees at 90 and hands remain straight. Slowly rise up and repeat the same with another leg.

REPETITION – 20 with each legs

TARGET AREAS – Quadriceps strength.

bulgarian split squat
© burnthefatinnercircle

10. Kettlebel goblet squat

Stand straight and keep your feet shoulder-width apart and toes out and hold a kettle bell dumbbell and keep the elbow pointing downwards. Now sit in a squat position while bending knees at 90 and hands remain close at the chest. Slowly rise up and repeat the same.

REPETITION – 20

TARGET AREAS – Calves stretch , core strength, Quadriceps stretch.

goblet squat
© bodybuilding-wizard.com

11. Overhead squat

Stand straight and keep your feet shoulder-width apart and toes out and hold a weighted bar or rod (optional: dumbbell) overhead and keep the elbow straight. Now sit in a squat position while bending knees at 90 and hands remain straight. Slowly rise up and repeat the same. If you don’t want to include weights then do just withholding gym towel.

REPETITION – 30

TARGET AREAS – Arms strength, Core strength, Leg strength

overhead squat
© pinterest

12. Side lateral squat

Stand straight and sit in half squat with slight hip bending and making your upper body down, hands straight running parallel with the ground on chest level. In a manner giving your 70 percent of the weight on the bend left knee leg and right leg is taken out laterally just like a split lunge, nice stretch feels in inner thigh areas. Wait in this position for 5 seconds and stand straight in the center and again repeat the same for bending right knee leg and so on. This will complete one round.

REPETITION – 20 for each leg

TARGET AREAS – Glutes strength, Hamstring stretch, Quadriceps strength

side lateral squat
© skimble

13. Squat pulse

Stand straight and keep your feet shoulder-width apart and toes out. Now sit in a squat position while bending knees at 90 degrees and palms folded together near the chest. Keep doing pulse movements with calves and raising hips up and down for 20 seconds. It gives a nice stretch inner thigh and calves muscles.

REPETITION – 5

TARGET AREAS – Calves stretch , glutes strengthening, core stabilizing and hamstring strengthening

squat pulse
© Fitnessator

14. Isometric squat

Stand straight and keep your feet shoulder-width apart and toes out. Face the opposite side of the wall and back facing the wall. Touch the back of the body to gain wall support. Now sit in a squat position while pushing the wall, bending knees at 90 degrees and palms folded together. Hold this position for 20 seconds.

REPETITION – 5

TARGET AREAS – Quadriceps strengthen, glutes stretch, calves conditioning

isomertric squat
© fitpeople

15. Squat jump

Stand straight with keeping the core tight and keep your feet shoulder-width apart and toes out. Placed both the hands on the backside of the head and just sit in a squat position while going up you need to jump off from the toe through pushing the ground to some height and again stand straight.

REPETITION – 20

TARGET AREA – Calves strengthening, glutes strengthen, impact on overall body

squat jump
© chasingwish

We hope this article helped you to know Top 15 squats variations for maximum health benefit. You may also want to see our guide on How to maintain hygiene in intimate area and How to overcome procrastination / How to get rid of procrastination

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