7 Ways To Do Squats To Shape And Tone Your Body

Like all physical activity, squats require practice and training, so we will adapt them to our possibilities and then be able to increase the intensity of the exercise

Squats have become one of the best exercises to incorporate into your training routine. These are very easy to practice and allow you to strengthen various muscle groups of the body, especially those of the legs and buttocks.

In order not to make the routine so monotonous and boring, below we are going to reveal 7 different ways to practice them. Of course, do not do them all on the same day unless you have enough experience and physical condition.

Because it is so simple and effective, it is one of the most recommended movements to improve general physical condition. In addition, its constant performance helps increase muscle mass, burns calories and serves to firm and tone.

What many still do not know is that, beyond the classical position, there are other ways of executing them to make them more effective. Discover them!

1. Back squat

After mastering classic weightless squats, back squats are the next level.

How to do it?

• To begin, standing with your feet shoulder-width apart, hold a barbell across your back and lower yourself into a squat to a 90-degree angle.
• The bar can be with or without weight, depending on the intensity you want to handle.
• Then, return to the starting position and do 15 to 20 repetitions.

2. Front squat

In this case the idea is to distribute a certain amount of weight on the front of the body to increase the intensity and the number of calories burned. In addition, the weight can come from a bar, or a medicine ball.

How to do it?

• For starters, take a position similar to the one above. But this time hold the weight in the front, so that the elbows are elevated and the back is straight.
• Avoid bending your shoulders because tension can occur.

• Do 15 to 20 repetitions.

3. Overhead squat

With the movement that is exerted in this squat we will be working the muscles that form the core of the body. These include:

• The rectus abdominis.
• The external and internal obliques.
• The transverse muscles.
• The lower back or lumbar area.

How to do it?

• To start, you need a barbell or dumbbells.
• First, the normal squat position is adopted, but the bar is raised above the head as you go up and down.
• Do 10 or 15 repetitions.

4. Jump squat

This variety is perhaps a little better known because it is a must in exercise plans to tone and shape the buttocks. In addition, its effectiveness is based on the amount of fibers that must be used during the jump, which increases its intensity.

How to do it?

• To start, without using additional loads, lower to squat and do an extensive jump while raising your body.
• However, be very careful to avoid knee injuries when hitting the ground after the jump.
• Do 10 reps.

5. Lunges

The popular lunges are a type of squat that allows you to tone and strengthen the gluteal and leg muscles . Give them a try!

How to do them?

• Instead of putting your legs shoulder-width apart, bring one leg forward and lower your body so that the other’s knee is almost touching the floor.
• In this case, you can add weight to it with a barbell or a pair of dumbbells.

• Then hold the position for a few seconds and do the same movement with the other leg.
• Do 10 reps with each one.

6. Squat against the wall

Also known as isometric squats, this is an exercise to increase the strength of the quadriceps.

How to do them?

• In this case we must put our back against the wall while flexing our knees.
• The most advisable thing is to make several angles with the knee within the same series. That is, about 20 seconds at 90 degrees, another 20 at 120 degrees and up to 140 degrees, depending on your ability.

7. Bounce squats

Finally, this is very easy to practice because it is done in the classic way but with a short range of “bouncing” movements.

How to do them?

• Once you’re squatting down, instead of going all the way up, do 4 or more glutes.
• Then there is a feeling of tension on the legs that decreases after a few seconds of rest.
• Do 8 or 10 repetitions.

Try trying these varieties of squats in your training routine and see for yourself why they say they are the perfect exercise. The main thing is to be careful and do them moderately to prevent injuries.