Different Types of Squat and Areas It Works

It goes without saying that exercising is important for a healthy life. But there’s a big difference between exercise just to stay healthy and exercise to get stronger and shape the body. For example, you can be healthy just by walking, but to strengthen your lower region. You should do squats and similar exercises. Because the exercise that will make the leg and hip muscles the strongest is squat movements.

Although the squat is based on a single movement, it should be considered as an exercise or a training on its own, as there are many different types. You can do this by yourself at home without weights or by using different weight equipment in a gym. You should choose which type to do according to your goal. Come each one will make your lower region much stronger to squat types and let’s take a closer look at which zones it runs.

How to Squat?

Although there are many different types of movements that make up the squat exercise, each one is based on the squat movement. Therefore, first of all You need to know how to squat in the most correct way. The first point you need to pay attention to is to keep your back straight. The squat movement done by slouching will damage your spine.

Another point to note is that your knees are in line with your fingertips while squatting. well as in any squat You should not comfortably hang your body forward. Control should always be in your legs. Your feet should be firmly on the ground and not pointing too far out or in. Knees and feet should be in line.

Always look straight ahead while squatting, both when bending over and getting up. Looking down during movement can cause neck damage. If you’re just starting out, don’t use weights or use very light weights. You can increase it over time. Do up to 3 sets of up to 10 moves. You can increase the number of repetitions and sets over time.

Different types of squats and the zones they work:

• Front squat with barbell
• Back squat with barbell
• dumbbell squat
• split squat
• sumo squat
• hack squat
• one leg squat
• Squat with machine

Front squat with barbell:

• Step #1: Place the barbell at shoulder height.
• Step #2: Bend your elbows and bring the bar to your shoulders.
• Step #3: Crouch.
• Step #4: Stand up.
• Step #5: Lower the bar below your waist.
• Step #6: Take the bar over your shoulder again.
• Step #7: Repeat the movement until the set is complete.
• Step #8: rest.
• Step #9: Repeat the set.
• Step #10: Drop the bar.

The barbell front squat is a type of squat that uses a barbell with or without weights. You can also do this move by keeping the bar on your shoulder without lowering it. If you are a beginner, it is recommended to use the bar without weights. You can gradually increase the weight as you progress.

Back squat with barbell:

• Step #1: Place the barbell at shoulder height.
• Step #2: Bend your elbows and take the bar over your shoulder from behind.
• Step #3: Crouch.
• Step #4: Stand up.
• Step #5: Repeat the movement until the set is complete.
• Step #6: rest.
• Step #7: Repeat the set.
• Step #8: Drop the bar.

The barbell back squat is a type of squat that uses a barbell with or without weights. In this move, you take the bar over your shoulder from behind. The bar rests on your trapezius muscles. Keep the bar steady by bending your elbows. If you are a beginner, it is recommended to use the bar without weights. You can gradually increase the weight as you progress.

Dumbbell squat:

You can do the dumbbell squat using two dumbbells of equal weight, or using a single dumbbell. If you are using two dumbbells of equal weight You can squat by holding them over your shoulder or hanging to your sides. If you’re using a single dumbbell, you can squat by keeping the weight on your chest.

Split squats:

• Step #1: Grab a dumbbell and fix it at your chest, or grab a barbell over your shoulder.
• Step #2: Place one foot on the rear elevation.
• Step #3: Squat down by bending the knee of your standing leg.
• Step #4: Your back leg should also be bent synchronously.
• Step #5: Stand up.
• Step #6: Repeat the movement until the set is complete.
• Step #7: rest.
• Step #8: Repeat the set.
• Step #9: Pick up your feet and release the weight.

A split squat is a squat that you can do using a kettlebell or a dumbbell. Because it is a one-sided exercise You must do it alternately on both your right and left legs. This type of squat will work your lower back as well as your lower back. To make the movement a little more difficult, you can raise your back leg.

Sumo squats:

In the standard squat, the feet and knees are in line, but in the sumo squat, the feet are much wider. The main point of this movement is the inner legs. You can perform the squat movement with your feet slightly wider than shoulder-width apart, pointing slightly outward.

Hack squat:

Hack squat is a type of squat that works your back leg and hip muscles. Do this move on a hack squat machine or that you take over your shoulder from behind and fix it on your trapezius muscles You can do it with a barbell. You can squat using a plate or wedge to raise your heels off the ground.

Single leg squat:

The single leg squat is a movement that requires both strength and balance. To start this movement, first Bend slightly and extend one leg forward. Bring your arms together at chest level for balance. You can perform the squat movement without breaking your extended leg and lowering it to the ground. After completing the sets, extend the other leg and repeat the exercise.

Squat with the machine:

Machine squat is a type of squat that is made using machines specially made for this movement found in gyms. In a framed machine, the weights are attached to a bar. You get under this bar, release the weight, and perform the squat. Machine squats allow you to do more than one type of squat using a machine.

Things to consider while doing squats:

Squat is the exercise that will work the lower part of your body best in general. However, since it is a type of exercise in which the knees are used intensively, if if you have any knee problems you should consult your doctor. If you’re just starting out, be careful not to use too much weight, and make sure you warm up no matter which of these moves you do.

The exercise movement that best works the lower part of your body, namely your leg and hip muscles. Types of squats, how to do them and the points you need to pay attention to while doing this exercise we told. Do you squat? You can share your thoughts in the comments.