9 Squat Variations to Build and Tone Leg Muscles
Squats are an extremely effective lower-body exercise!
Squats are considered one of the best exercises for strengthening and toning the leg muscles, including the quadriceps, calves, and hamstrings. Additionally, they improve strength in the knee joints, burn fat and promote weight loss, strengthen the lower back, and improve flexibility in the lower body. While the traditional squat is a fantastic option, incorporating different squat variations into your workout routine can further enhance your leg training and provide additional benefits such as improved strength, mobility, balance, and muscle definition.
Here are nine squat variations to add to your fitness routine:
- Plié Squat Exercise
- Squat Jump
- Stiletto Squat Exercise
- Pistol Squat
- Surfer Squat Exercise
- Squat Thrust
- Medicine Ball Squat Toss
- Resistance Band Squat Exercise
- Side-to-Side Squat
This variation targets the inner thigh muscles. Start by standing with your feet slightly wider than shoulder distance apart, toes turned out at a 45-degree angle. Bend your knees, lower your torso while keeping your back straight and abs tight, then squeeze your glutes and return to a standing position.
Squat jumps are a great choice for burning extra fat and calories. Begin by standing with your feet hip distance apart, lower into a squat position, then jump straight up and swing your arms overhead. Return to a squat position and repeat.
This squat variation is effective for shaping the glutes. Stand with your feet shoulder-width apart and lift your heels high as if you’re wearing heels. Slowly drop into a squat while keeping your abs engaged and hips at knee height. Squeeze your glutes and return to the starting position.
If your focus is on shaping your butt, pistol squats are an excellent option. Start with your feet hip distance apart and extend one leg long in front of your body. Sit back into a squat with the weight in the heel of the foot, then slowly stand back up using your glute and hamstring muscles. Repeat for the desired number of reps and switch sides.
This variation works on mobility and agility. Start in a squat position with your body facing the side of the room but eyes looking forward. Jump a full 180 degrees and land in a squat, facing the other side of the room. Continue making 180-degree jump-turns while keeping your eyes forward and body in a squat position.
Want to work on your upper body and lower body simultaneously? Squat thrusts are the way to go. Start standing with your feet hip distance apart, lower into a squat position while keeping your spine straight and chest lifted, elbows bent, and dumbbells at shoulder height. Using the lower body, thrust up to standing and press the dumbbells overhead, extending the arms long. Return to the starting position and repeat.
This variation adds an element of resistance and core engagement. Stand with your feet hip-width apart, knees slightly bent, and hold a medicine ball with two hands in front of your chest. Sit back into a squat position, keeping your chest lifted, and lower the ball to the floor. Stand up with an explosive movement while tossing the ball up overhead. Catch the ball at chest level, sit back into a squat position, and repeat.
If you want to add resistance to your squats, using a resistance band is an effective option. Stand on the band with your feet shoulder width apart and hold the handles next to your shoulders so the band is behind the back of your arms. Slowly sit down and back into a squat position while keeping your abdominals tight and chest lifted. Press back up through the heels, squeezing your glutes. Repeat.
This variation engages your inner and outer thighs. Start standing with your feet hip distance apart and sit back into a squat position by bending the knees. Keep your abs tight and back straight. Step wide to one side while staying in a squat position, return to the starting position, and then side squat wide in the other direction, engaging all your lower body muscles. Repeat while squatting side to side throughout.
By incorporating these squat variations into your leg workouts, you can target different muscles, improve your strength and mobility, and add variety to your fitness routine. Clear the myth, Epanion introduces 9 Squat variations to build and tone muscle for all ages and fitness levels. Now, give it a try and enjoy the benefits of a strong lower body!
Source: 9 Squat Exercises for Older Adults to Build Muscle Strength
