6 Types Of Leg Squats
Physical exercise is one of the habits that must be put into practice every day when you want to get toned and strong legs.
Food also plays a major role; however, it is essential to develop a routine that helps build muscle mass.
Fortunately, in addition to the traditional training at the gym, there are many activities that, in the comfort of our home, help to achieve good results.
Among the options are several types of squats that not only strengthen but also effectively tone and firm the muscles.
Next, we’ll tell you how to do them so that you can start working the legs you want to have.
Start now!
1. Classic Squats
The classic squat is a strengthening exercise that helps tighten your legs, glutes, and hips.
In short, it’s ideal for beginners; as it doesn’t require a lot of experience or physical stamina.
How to make?
- Stand with your spine straight, feet shoulder-length apart, and knees slightly bent.
- Then lower your hips to the floor; imitating the act of sitting in a chair.
- Prevent your knees from going over your toes and returning to the starting position.
- Perform 3 sets of 15 reps.
2. Isometric Squats
In summary, this type of squat is designed to gain strength in the quadriceps; and it can also help to tone up.
How to make?
- Support your spine against the wall, with your hands at your sides.
- Then bend your knees and hold the squat for 3 or 5 seconds.
- Finally, return to the starting position and do 3 sets of 15 reps.
3. Bulgarian Squat
This exercise is a mix between traditional squats and leg kicks; therefore, it is very effective for getting strong and toned legs.
How to make?
- Get a bench to support your back leg and, without losing your balance, support yourself with your toes.
- The front leg should be bent so that the knee is just above the heels.
- Push back leg while lowering; always with a straight spine.
- Perform 10 reps with each leg and complete 3 sets.
4. Ballet Squat
Ballet squats mimic one of the postures of this traditional dance and hence its name.
It is a physically demanding exercise that helps to strengthen the legs and glutes; giving a more toned and firm look.
How to make?
- Spread your feet a little more than shoulder-width apart and bring your toes outward.
- From this position, and keeping your spine straight, bend your knees and lower your hips as far as you can.
- If you want to do it more fully, once you’re down, stand on your tiptoes to strengthen your twin muscles.
- Return to starting position and do 3 sets of 15 reps.
5. Rebound Squat
With all the benefits of a traditional squat, this exercise is ideal for getting firm legs; and also increase the burning of calories and fat.
How to make?
- Maintaining the traditional squat stance, lower and, instead of fully rising, perform 5 or 6 rebounds with your glutes.
- Finally, return to starting position and do 3 sets of 10 reps.
6. Squats with displacement
This type of exercise is a little more demanding than the previous ones; since in addition to physical strength, it requires balance and coordination.
However, its practice is ideal for toning the legs and firming the glutes.
How to make?
- Adopt the starting position of a normal squat, but instead of dropping down to the same spot, take a short step to one side.
- As you support your foot, lower your hips, not letting your knees go over your feet, and return to the starting position.
- Continue taking 5 or 6 steps, squatting each time you place your foot.
- Repeat for the opposite side and do 4 sets.
Are you ready to try it at home? Of course, it’s possible to combine these squats with other exercises; however your daily practice is an interesting alternative to get the desired legs.
Remember that results are not immediate and it is necessary to complement the routine with other healthy habits.
