The Different Types of Squats and How to Do Them

Squats are one of the most effective exercises for building strength and muscle in the lower body. They work the quads, hamstrings, glutes, and even the core. In this article, we’ll explore the different types of squats and how to do them.

1. Bodyweight Squats

Bodyweight squats are the most basic type of squat. They don’t require any equipment and can be done anywhere. To do a bodyweight squat, stand with your feet shoulder-width apart and your toes pointed slightly outward. Keep your chest up and your core engaged. Lower your body by bending your knees and pushing your hips back, as if you’re sitting down in a chair. Keep your knees in line with your toes and go as low as you can while maintaining good form. Return to the starting position by pushing through your heels and extending your hips.

2. Goblet Squats

Goblet squats are done with a weight, such as a dumbbell or kettlebell, held in front of your chest. Hold the weight with both hands and stand with your feet shoulder-width apart. Keep your chest up and your core engaged. Lower your body by bending your knees and pushing your hips back, as if you’re sitting down in a chair. Keep your elbows close to your body and your wrists straight. Go as low as you can while maintaining good form. Return to the starting position by pushing through your heels and extending your hips.

3. Front Squats

Front squats are similar to goblet squats, but the weight is held in front of your shoulders. Hold a barbell with your palms facing up and your elbows up high. Stand with your feet shoulder-width apart and your toes pointed slightly outward. Keep your chest up and your core engaged. Lower your body by bending your knees and pushing your hips back, as if you’re sitting down in a chair. Keep your elbows up and your wrists straight. Go as low as you can while maintaining good form. Return to the starting position by pushing through your heels and extending your hips.

4. Back Squats

Back squats are done with a barbell held on your upper back. Stand with your feet shoulder-width apart and your toes pointed slightly outward. Hold the barbell with your hands slightly wider than shoulder-width apart. Keep your chest up and your core engaged. Lower your body by bending your knees and pushing your hips back, as if you’re sitting down in a chair. Keep your chest up and your back straight. Go as low as you can while maintaining good form. Return to the starting position by pushing through your heels and extending your hips.

5. Sumo Squats

Sumo squats are a variation of the squat that targets the inner thighs. Stand with your feet wider than shoulder-width apart and your toes pointed outward. Hold a weight, such as a dumbbell or kettlebell, with both hands in front of your body. Lower your body by bending your knees and pushing your hips back, as if you’re sitting down in a chair. Keep your chest up and your core engaged. Go as low as you can while maintaining good form. Return to the starting position by pushing through your heels and extending your hips.

In conclusion, squats are a fundamental exercise for building lower body strength and muscle. There are several different types of squats, each with their own benefits and variations. Bodyweight squats are the most basic and can be done anywhere, while goblet squats, front squats, back squats, and sumo squats require equipment and different positions of the weight. By incorporating different types of squats into your workout routine, you can target different muscle groups and see progress in your strength and muscle development.

Remember to always warm up before doing any type of exercise, and to start with a lighter weight or bodyweight until you have good form and control. It’s also important to listen to your body and take breaks or modify the exercise if you feel any pain or discomfort.

Try incorporating some of these types of squats into your next lower body workout and see the benefits for yourself.