Squats

Why do we need to squat?

Stuart Phillips, Ph.D., a professor of Kinesiology at McMaster University, is an expert on how resistance exercises benefit the body.

He states that the one exercise that is most beneficial to building strength and toning muscles is—squat. Dr. Phillips further explains that a squat “activates the body’s biggest muscles such as the ones in the buttocks, back and legs.

"It is a very potent exercise.” another well sought-after expert in fitness, Jeff Behar, experienced and credible personal trainer and weight loss expert.  

He comments "squats are THE exercise for encouraging overall muscle tone and development."

If they sound too complex, here is what they are really saying. 

All these experts are pointing out that squats' capability to target, multiple large muscles in your body like butt, legs (hamstrings), back and core makes toning not only your legs and butt, but your full-body effective and efficient. If you want to tone your body and get a leaner physique, do squats. 

With that said, performing the classic squats day in, day out can quickly lead to boredom, plateau and muscle burn-out. Adding different squat variations to your workout routines solve the problem and add some spice and fun to your sweat sessions. 

List of Squat Variations and Their Benefits

Let's also not forget that each squat variation may have its own benefit. To get the most out of your squats, we also included proper squatting techniques. 

Let's take a look at the effects each one has on your body and proper squat technique to get the most results. 

One Leg Squat

One leg squat helps to improve overall balance and stability. It also strengthens the knee.

They also cause less stress on the lower spine, helping to prevent back injuries.

This means that even individuals with weak back can reap the benefits of squatting.

The heavier the load the squatting leg carries, the harder all of the targeted muscles work, thus more energy gets spent. This leads to a higher calorie burn which helps you shed more body fat while building lean muscle mass. 

Stability ball squat

Squats using a stability ball force you to engage your abdominal muscles more, in order to keep yourself in the proper squatting position.

This helps to build a stronger core. 

Squats with weights

Squats using barbells or dumbbells not only encourage you to engage your abdominal muscles more to accommodate the extra weight, but also help to tone your arms by forcing you to stabilize the weights.

By incorporating weights in your squatting routine, you are engaging more muscles, especially the larger ones such as glutes, quads and hamstrings.

Adding weights to your squats is pertinent to toning and lifting your glutes (butt), and increasing your leg strength. By adding additional weight such as a:

• barbell
• dumbbell
• kettlebell

you are forcing the primary muscles to work harder by activating them in order to properly squat up and down.

So, ladies, don't even start dreaming of thinner thighs and losing the leg fat without incorporating squats into your workout regime. 

Bodyweight squats:

1. Squat

1. Stand with your feet slightly wider than shoulder width apart, with your arms crossed out in front of you.
2. Keeping your back straight, bend your knees until your thighs are parallel to the floor.
3. Hold this position for 2 seconds, then return to the starting position. This is the most basic squat.

2. Band squats

1. Start by putting both legs inside a 20 inch mini-band, placing it so it rests just above your knees.
2. Stand straight with your feet slightly wider than shoulder width apart. Keep your arms at your chest level out in front of you.
3. Push your hips back and bend your knees until your thighs are parallel to the floor. Hold for 2 seconds, then return to the starting position.

You may be wondering what the purpose of the mini-band is when it comes to squatting. It is a wonderful tool to use to prevent the knees from caving inward.

The band forces you to push your knees outward by engaging the lateral hip muscles. Once you feel the band pulling your knees in, it cues you to press them outward with your hips and glutes.

Once you have truly learned how to squat with correct knee positioning, you will not need the band anymore. 

3. Wall squats

1. Stand 2 feet away from a wall, with your feet slightly wider than shoulder width apart, then lean backwards until your back is resting flat against it.
2. Extending your arms straight out in front of you, bend your knees until your thighs are parallel to the floor.
3. Hold this position for 2 seconds, then slowly return to the starting position.

4. Stability ball squats

1. Hold a Stability ball behind you and stand so that the ball is pinned between your back and the wall.
2. Place your feet about 2 feet in front of your body. Keeping your abs tight back in contact with the ball, lower your body until your upper thighs are at least parallel to the floor.
3. Hold this position for 2 seconds, then slowly return to the starting position.

5. One leg squat

1. Stand straight with your feet slightly wider than shoulder width apart and your arms extended out in front of you.
2. Stand on your right leg with your left leg extended as high as possible out in front of you.
3. Lower your body until your right thigh is parallel with the floor, keeping your left leg elevated.
4. Hold this position for 1-2 seconds, then slowly return to the starting position.

6. Partial one leg squat

1. Stand on your left leg on a bench or workout-step that is knee high. Extending your arms out in front of you.
2.  Lower your body about 6 inches.
3. hold for 1-2 seconds, then slowly return to the starting position.

You want to eventually progress to lower your body as far as you can without losing control of how low you are going. 

This variation of the traditional squat is great for strengthening your quads and knees, and has been known to reduce the pain of runner's knee. Because you are lowering your body off of a bench, it forces you to engage your entire core in order to stay balanced.

This improves your overall balance and stability, and tones the abdominal muscles.

Squats with weights

7. Dumbbell front squats

1. Stand straight, feet slightly wider than shoulder width apart, holding a dumbbell in each hand down by your sides.
2. Raise the dumbbells and let them rest on your shoulders, but do not let them go.
3. Slowly lower your body until your thighs are parallel to the floor.
4. Hold for 1-2 seconds, then slowly return to the starting position.