Squats are an effective exercise when you want to work the lower part of your body, which mainly includes the glutes, quads and the core.
If you are a beginner, you can do them with body weight and once you progress in your workouts, it is a good idea to add weights. There are also different types of squats, so you have several options to try according to your current goals.
For example, when your legs are a greater distance apart, then you will work the inner thighs and glutes a little more. In the same way, you will find some variations of squats that include movements of the upper part of your body, which will allow you to exercise your shoulders and arms.
Others have a plyometric component, like a jump that quickly raises your heart rate. Here are some of the best squat variations so you can work your butt from anywhere.
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#1 Sumo squat
Stand up straight with your legs wider than shoulder width apart and with your toes facing outward, while bending your arms and clasping your hands at chest level.
Remember to tighten your abdomen, lift your chest, keep your back flat, and shift your weight to your heels.
Push your hips back, bend your knees and lower your body, then drive through your heels to stand up and squeeze your glutes at the top of the movement. This will be a repeat.
#2 Jack squat
Start by standing straight with your feet together and with your hands in front of your chest, then you should jump to bring your feet out, so that they can be a little more than shoulder width apart. Then engage your core, bring your butt back, bend your knees, and lower your body.
Drive through your heels to come back, jump, and bring your feet back together. This will be a repeat.
#3 Squat with lateral raise
Spread your feet wider than your hips and with your feet out slightly. Here you can also hold a dumbbell in each hand on your shoulders, and with your palms facing each other. Squeeze your abdomen, bring your butt back, and lower your body. Drive through the heels to stand up.
Then raise your right leg to the side, while supporting your body weight on your left leg. Lower yourself back into a squat and continue the exercise until you have completed several repetitions per side.
#4 Bulgarian split squat
Stand with your back on a box, step, or bench, then extend your right leg to place your foot. From this position, bend your knees and lower your body. Pause and press with the left heel to return to the starting position, completing one repetition. Continue with the exercise and if you wish, use the weights.
#5 Goblet Squat
Start with your feet slightly wider than your hips and slightly outward. Here you should hold a dumbbell with both hands in front of your body, so that it hangs vertically.
Now tighten your core, keep your chest lifted and your back flat, then push your hips back to lower your body. When you stand up, remember to squeeze your glutes and continue with the exercise immediately.
#6 Front squat with dumbbells
Start straight with your feet slightly wider than your hips and your toes slightly out.
When you master the basic pose, add weight in each hand over the top of your shoulders and with your palms facing inward. Don’t forget to engage your core throughout the exercise.
Push your hips, bend your knees and lower into a squat, then push off with your heels to return to the starting position, don’t forget to squeeze your glutes at the top of the movement.
