When talking about leg and gluteal work, a star exercise always comes to mind that helps us activate all the muscles that make up the lower body. It’s about the squat or squat, with which we have infinite possibilities within our reach.
On this occasion we want to dwell on this exercise, which is almost always present in leg training routines, but which is often we are not able to be clear about the number of possibilities that it can have for the total and distinct work of the legs.
The squat is an exercise that allows infinite variations when executing it, since depending on the posture, the angle, or the execution technique, we will be working one part or another of the legs and buttocks.
That is why in this post we want to stop at five squat exercises, which are variations that we can take into account, and that will serve to enrich our knowledge of the exercise and the game that we are going to get out of it.
The squat is an exercise that completely works the legs, and also allows us different alternatives when working
It is important that first of all, we bear in mind that it is necessary that the execution of the squat is adequate to achieve the best benefits that this exercise offers us. The technique, as always, must prevail over the load that we are going to lift, since that is what this exercise consists of, in a perfect execution.
Therefore we are going to focus on different variations of the squat conventional. They all have one element in common, and it is the impact on the legs and the muscles that compose them.
Traditional squat or squat
We will first focus on the traditional squat or squat. This exercise is well known to all. For this, it is important that we stand facing each other, with our feet apart, more or less parallel to the hips, and the tips of our feet slightly tilted outwards.
The back remains straight throughout the exercise, since we must concentrate all the thrust on the leg muscles. To do this, we must make a descent in which we take the butt back as far as we can without losing balance.
The back will remain straight at all times. It is important to concentrate the load on the legs and that they are the ones that withstand the tension of the exercise
To get it, we need to bend at the hips and knees on the descent. It is important that we concentrate all the tension in the leg muscles, and that the back is not arched in the lower back. For this, it is advisable to use loads that allow us to perform the exercise well, to gradually acquire skill and thus increase the load progressively.
side squat
As a second alternative we are going to stop at a variant of the squat, it is the side squat. For this we will need a dumbbell, which will be the load that we are going to use. We will stand up, looking forward with both legs open much more than the parallel of the hips.
We will grab the dumbbell with both hands on the chest. We must look forward at all times, and keep our back straight. The legs will be the only ones that will move. The movement will be lateral, since we will lean towards one of the legs, which will be the one that we will bend at the knee, while the other we will keep stretched.
The movement is lateral, in which the descent is carried out concentrating the tension in one of the legs, which does not remain stretched
When making this move, we must bring the butt back to tilt the back forward and transfer all the tension to the legs. Specifically the one we have bent at the knee. As we rise, we will perform the same movement with the other leg in order to work both parts in the same way.
Smith’s feet together squat
Thirdly, we are going to stop at the exercise known as Smith machine feet together squat. This squat is simple, since for this we will use a Smith or Multipower machine. We will simply place the weight on the shoulders, which we will support with the bar.
For this we are going to place feet together, because on this occasion the movement is based on this. Mobility will be reduced, which is why it is important that we put our feet forward a little more, in order to be able to descend well and keep our back straight at all times, bending our hips and knees without problems.
Throughout the exercise we are going to keep our feet together, since the descent will be done as if we were sitting on an imaginary chair with our feet together.
The descent must be concentrated and all the tension is going to focus especially on the buttocks, and on the outermost face of the legs. As a trick, it is good for us to imagine that we are sitting on an imaginary chair with our legs together. In this way we will achieve the desired effect and the correct execution of the exercise.
Bulgarian Squat
Fourth, we are going to stop at the bulgarian squat. For its execution we will need a bench on which to support one of the feet, the one that will remain elevated while we perform the exercise. If we wish we can use two dumbbells as weight, or do it with our own body weight.
The placement will be standing, facing forward with a straight back. We will place one leg forward, fully supported on the ground. The other will be supported by the tip of the foot on a raised bench. In each hand we will hold the loads, in case we use them.
One leg will be placed on a bench, elevated, while the other will be forward to perform the entire exercise and concentrate the tension on it.
The mechanics is simple, since what we will do is descend with all the body. To do this, we will bend the knee of the forward leg and that of the raised leg, in order to concentrate all the tension in the leg muscles. It is important to maintain balance, and that is why it is better to start without loads, until we become familiar with the exercise and its movement.
Front Squat
The fifth alternative in which we want to dwell on the Front Squat. It is one of the most complicated, if we have never practiced it, but it is also one of the most effective in terms of results. The only thing that differentiates it from the conventional squat is the load, which in this case is in the front, held above the chest.
By placing the load ahead, the tension of the spine changes, since it will concentrate more on the legs. But not only that, but the angle of work will be different, because we must maintain the perfect balance with the placement, that we must secure ourselves well on the feet, which will remain separated a little more than the opening of the hips.
By grabbing the load from the front, the tension of the exercise changes, concentrating on the legs instead of the back completely.
In this posture, with the arms holding the load in front, what we will do is descend keeping the spine low. Only that in this case the angle will be more vertical in descent, to avoid losing balance. It is important that at the beginning we start with a low load, because if we have not, it will never be uncomfortable and even unpleasant.
These five exercises are a sample of all the alternatives that we have at our disposal to do squats, since it is an exercise that offers us infinite possibilities that we should not overlook.
It is good that we combine all the alternatives, since in this way we will be able to work the legs from different angles and perspectives, and we will achieve complete muscle work for a lower body in perfect shape.
As we have commented on countless occasions, if it is difficult at first, in Vitónica we invite you to start little by little, with the body’s own weight, in order to achieve the goal we want without hurting ourselves.
Images | pexels
Videos 1 | Youtube/ Health 180
Videos 2 | Youtube/ BCP Personal Training
Videos 3 | YouTube / Mark Fit
Videos 4 | YouTube/ Maria Baptista Fitness
Videos 5 | Youtube/Ninolift
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