when you talk about Strengthening the buttocks and legsThe squat is a stellar exercise especially when it comes to Burn fat and strengthen lower body muscles.
It is precisely this type of exercise that is key if improving posture, shaping the legs, toning the buttocks, and improving the mobility of the extremities is to be desired, but also increase the resistance and benefit our health in general.
One of the most complete exercises that, in addition to strengthening the butt muscles, you will also be able to work the quadriceps or hamstrings as well as the abductors, It all depends on the type of squat you choose.
And that is that if you’re talking about squats, you’ve only fantasized about those classics of a lifetime, we let you know that these have evolved into different types depending on the lower body you want to strengthen. Here we present to you 7 types of squats You can incorporate it into your workouts with which you will get toned legs and toned buttocks out of ten. Take note.
Types of squats to do to strengthen the legs and buttocks:
Classic squat. Despite the fact that the squat, as we told you, is far beyond the classic squat, the truth is that this cannot be missing from this list. That is, this option is always ideal when what you want to achieve is the work of the butt and legs.
How do I do it? Lower your hips to about the height of the knees, keeping your back as straight as possible and hold this position for a few seconds, then gradually return to the starting position. Another way to do this is with a weight, either with the help of a bar behind your neck or with dumbbells in your hands.
Squat jump. This option is ideal for those who also seek to speed up calorie consumption. Its perception is similar to that of the classic squat but with a jump.
How do I do it? Do the same process as if you were going to do the classic squat, but as you start going up, push yourself and jump up to gradually come back down and then repeat the exercise again.
Bulgarian squat. With this exercise, you will also challenge your balance, core, and leg strength.
How do I do it? To do this, you will need a tray or file steps And you should position yourself about half a meter forward. Then you will only have to extend one leg back to place the instep on the box or steps. Next, bend the knee that’s resting on the floor little by little, slowly lowering your body until the leg you’re bent slightly touches the ground. Gradually return to the starting position and repeat the exercise alternately with the other leg. Make sure your back and shoulders stay straight and your back straight.
Squat with extension. Although there is no jump in this type of squat, you can still increase your heart rate.
How do I do it? Stand upright with your feet slightly shoulder width apart. Then you will have to gradually bend your knees by pushing your hips back and lowering into a squat position, letting your arms drop until they touch the floor between your legs. Next, helping yourself to put on your heels, raise your body again to stand while raising your arms above your head.
Isometric squat. Isometric squats will help you gain more strength and endurance in your lower body muscles.
How do I do it? Start in a standing position with your feet about shoulder width apart, and slowly push your hips back with your knees almost bent until your thighs are parallel to the floor. Hold this position for a few seconds and repeat the exercise.
Side squat with steps. With this simple exercise, you will work your legs, gluteus maximus and increase your heart rate.
How do I do it? Begin in a squat position as if you were holding a classic squat, and with your torso bent forward about 45 degrees, begin to move your right foot to the right, then your left foot to the same side. Repeat this movement two more times and continue in the opposite direction to finally return to the starting position.
One leg squat. Of all the classes of squats that we have suggested, this is without a doubt one of the most demanding but also one of the most complete. Which is that in addition to strengthening our lower body, it also involves our balance and flexibility.
How do I do it? Position yourself as if you were to do a normal squat but raise one leg slightly forward, because we will only do it on one and then alternate. Extend your arms forward and parallel to help you maintain your balance, gradually lowering your body and bending the supported knee but without stopping to extend and without supporting your leg in the air. We recommend that you practice only half squats first, to avoid putting too much pressure on your knees. Then return to the starting position and repeat the exercise with your other leg.