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Squat variant

Empty squat

Before starting other variants, we should learn the most basic movements, so as to fully obtain the maximum benefits of other variants and avoid sports injuries.

Steps: The distance between feet is slightly larger than that of hip breadth, the toes are slightly outward, and the body weight is evenly distributed on the feet. Keep your back straight. When you fall, your knees will not exceed the vertical height of your toes, and your hips will be down, just like sitting on a bench. At the same time, keep your hands straight forward and keep your chest height. When getting off, do your best, hold your chest out, keep your back straight, and gradually check that your knees don't exceed your toes.

One-legged squat

For many people, squatting on one leg is difficult, and of course there are many benefits, which can help you adjust your sense of imbalance.

Steps: the distance between the feet is the same width as the hip, the toes are forward, and the body weight is slowly transferred to the right foot until the left foot is completely off the ground. Or you can simply lift your left foot or stretch forward slightly. Put your weight completely on your right leg when you squat. Hands akimbo. Note that each group has the same number of legs.

Sumo squat

It is similar to squat, but the difference is that you hold dumbbells in different ways. This requires the strength of your abdominal muscles and back muscles.

Steps: the distance between the feet is slightly wider than the hips, and the feet are 45 degrees outward. Hold the dumbbell with both hands, droop it and put it between your legs. Try to keep the dumbbell close to the ground when descending, but don't touch the ground.

Pliers, get down.

This action belongs to a ballet dancer. It requires you to spread your feet outward and have a wider distance, and the focus is on the exercise of the inner thigh muscles.

Steps: the distance between the feet is wide, and the feet are spread out at 45. Your hands can be rested on your hips, or you can stretch forward to keep your chest high, or you can stretch forward to make a fist to keep your chest high. Drop vertically, don't lean forward slightly.

Squat up

This variant is not much different from the general squat except that the toes are slightly outward and the dumbbells are extra.

Steps: the distance between the feet is slightly wider than the hips, and the toes are 45 degrees outward. Hold the dumbbell on your chest with both hands, keep the shape of lifting, keep your back straight, hold your chest out, and complete the action with the strength of your whole foot.

Prison squat

This variant is not much different from the general movements, but it needs more balance and coordination. Because your hands are behind your head, you need more abdominal strength to keep your upper body upright.

Steps: First, stand in a squat posture without weight, but put your hands behind your head. Hold your chest high and your back straight. Try not to let your toes off the ground, even for balance.

Jumping squat

This enhanced version of the variant requires a lot of you. Please consider this action after fully mastering the basic squat, and at the same time ensure the health of your knees.

Steps: the initial action is the same as the general squat. When your body jumps, jump with the strength of your legs. When your body jumps into the air, put your hands back. Try to keep your legs straight when you jump into the air. When touching the ground, the knees bend, absorb the force from the ground, and then continue to move.