What Are The Best Squat Exercises?

Squats help us tone the buttocks and legs. When you dominate the basic technique, you can add other exercises to your routine. Here we will explain 10 types of squats.

Squats are one of the exercises you need to include in your gym routine or at home. They let you tone your buttocks and legs. In this article we will tell you which are the best squat exercises. Now you do not have an excuse not to tone your legs!

What are the best squat exercises?

Squats are excellent, but it is true that in some cases they can be a bit tedious. Once you have learned the basic techniques, you can start complimenting them or adding other exercises to your routine. Best of all, you can do all this without losing the benefits of your gluteal muscles and legs.

1. The best squat exercises: Basic squats

You probably already know how to do them, but it’s worth the reminder or a lesson for those who’ve never done it before. With your back straight, spread your legs shoulder-width apart. Leave your arms at your sides.

Slowly lower your torso as you bend your knees. The idea is to keep the thighs “facing forward” and to keep the back straight. Go as low to the ground as possible, hold that position for a few seconds and return to the starting position.

2. “Ballet” squat

This is a more powerful alternative to the basic squat. You will mainly work your gluteal muscles, but also the inner part of the thighs (adductor muscles) and outer hips.

Spread your legs wider than the width of your shoulders while standing with your back straight.

Your toes should point outward, as if you were in a classical ballet position.
Lower your body by bending your knees. Be careful that your knees do not go further than your toes.
Once you have reached this position, you quickly ascend again.
Lower yourself again and stand up with agility.

3. The best squat exercises: Closed squats

This type of squat is the opposite of the previous one. The legs are held together all the time. The technique is very simple: Get up and then lower yourself by bending your knees and leaving the gluteal muscles behind you. The knees should not go past the toes.

4. Open and closed squats

Now it’s time to combine the two squats: the basic one with the one with closed legs.

Start as you normally do, spreading your legs shoulder-width apart.
Slowly lower yourself and slowly get up again.
For the second set, close your legs and lower yourself a little, but get up quickly again.
Switch between opening and closing the legs.

5. The best squat exercises: Squat jumps

This is an excellent exercise to tone the muscles while you also get some cardio training. We recommend that you do not use extra weight on this type of squat because it can lead to injuries or joint problems.

They start just like basic squats, but when you go up again, you do it by jumping with your legs straight. You can take your arms over your head to keep your balance.

6. Triple squat

When it comes to toning your gluteal muscles, this exercise can be a great help. To do this, you need to bend your knees as much as possible. When lowering your upper body, stretch your arms straight out in front of you and make three quick movements, where you lift and lower your gluteal muscles.

7. The best squat exercises: Squat with dumbbells

Little by little we increase the degree of difficulty of the exercise. To get started, use two small manuals. Keep your arms out in front of your body, and as your upper body lowers (with your legs spread apart), let them “hang” until they almost touch the floor.

8. Squat with a kettlebell or medicine ball

These are also known as “sumo squats” and are similar to ballet squats, but with additional weight. These can be manuals to begin with, or for the more advanced, a medicine ball or kettlebell.

9. The best squat exercises: Squat with a barbell

This is also one of the more demanding exercises. The weight of the bar will depend on one’s training and abilities. You can even start with just the bar (no weights). Lay the bar on your back and rest your shoulders. Your hands should grasp it on each side of your shoulders.

Slowly lower with your back straight while bending your knees. Count to three in this position before slowly rising again. This should only be added to the experts’ routines.

Once you have dominated this technique and added weight, you can practice the following option: While your legs are bent, lift your arms and lift the bar over your head. Hold this position for a few seconds, then lower the bar before lifting your upper body.

10. Squat with lunge

Finally, this exercise completely tones the lower part of your legs. It is quite demanding, and we recommend that you do it slowly so that you do not injure yourself.

Start with a basic squat. But instead of lifting yourself up until your legs are perfectly straight, put one leg back to make a lunge. The front leg should remain bent.
Return to the squat position and then place the other leg behind you.
This is one repetition.