The World Health Organization has already recommended it for a few years: practice moderate physical activity for 150 minutes a week or 75 minutes of intense activity is essential to enjoy good health. Now, experts also defend the idea that strength exercises are as important, or more so, than aerobic exercises. Thus, the combination of both types of exercises It is the most recommended. What’s more, in the case of women over 50, the ideal would be to prioritize strength exercises.

In this sense, one of the classic exercises to tone the muscles is the squats or squats. Basically, this exercise focuses on the lower body. Quadriceps, calves and glutes are the main muscles involved in this exercise.

In addition to toning the aforementioned muscles, doing the appropriate number of squats a day can help work the joint of the hips and knees, even to improve the ankles.

One of the most complete

Although it is a seemingly simple exercise, It is best to follow the guidelines of an expert to avoid incorrect execution that could be harmful. Following your advice, All people can do this type of exercise. In addition, numerous variants can be made that adjust to different objectives and levels.

Below, we have compiled a list with 12 types of squats you can do. This way, you not only break the routine, which is already important, you also take advantage of the specific benefits of each type of squat.

basic squats

To perform these exercises you do not need any type of accessory.

• Classic squat. Standing with your feet shoulder-width apart, bend your knees and tilt your hips back without curving your back. Try to visualize as if you were sitting in a chair.
• sumo squat. As you can imagine, to perform this squat you adopt a position similar to that of sumo wrestlers, with your legs a little more open than in the classic squat and your feet facing outwards. In this squat the hamstrings and glutes are worked more.
• Pistol squat or single leg squat. It is a squat in which we go down supporting all the weight on one leg, while the other remains in the air. It is very complicated to execute and works the quadriceps but also the stabilizers.
• Bulgarian squat. Depending on the inclination of the trunk, the quadriceps or femoral muscles will be worked more. You have to rest one foot on a bench and make the movement and effort with the leg that is resting on the ground.
• Squat with pump. It consists of going down performing a normal squat but instead of going up to the starting position, you have to do a rebound.
• Wall squat. The wall squat exercise strengthens the muscles in your back, core, and thighs, and helps keep your lower back healthy.

barbell squats

• Barbell squats. Like all types of squats, those done with a bar also activate the lower body and strengthen the hamstring muscles. When using the bar, place it on your back, resting on the top of your back.
• Front squat or front squat. The bar is placed supported on the shoulders and you have to lower it with your hips straight. It focuses the quadriceps and gluteus very well.
• Squat on the head or overhead squat. The work is especially intense on the glutes. This exercise consists of lowering below the knee line with the bar raised above the head. This way, you also tone your shoulders.
• Jefferson squat. The bar is held between the legs and the feet, separated, must form a 90-degree angle. Activate the quadriceps.

• Goblet squats. It is a deep squat that is performed with the weight placed on the chest (a disc or a Bulgarian ball). The hip has to drop below the knee line. The most intense work is put on the gluteus.
• Hack squats. This squat is done with a machine that is used exclusively to do this type of squat. Machines are always a good option for beginners. To do this type of squat, get on the machine and position yourself under the supports so that they rest on your shoulders. Place your feet about shoulder-width apart and keep your back fully supported by the back of the machine. Bend your knees slightly, unlock the machine and descend until you form a 90º angle, pause slightly and climb back up.

If you were interested in this article and would like to receive more about well-being, join the Bodymente WhatsApp channel.