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 you should do squats and similar exercises to strengthen your lower region. 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 because there are many different types. You can do this movement at home without weights or by using different weight equipment in a gym. You should choose which type to do according to your goal. Let’s take a closer look at the types of squats, each of which will make your lower zone much stronger, and which zones it works.

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 do 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. In other words, 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: Bring the bar back to your shoulder.
• 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 bring the bar to your shoulders 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, so 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 use two dumbbells of equal weight, you can squat by holding them over your shoulder or at 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 hold it at your chest or grab a barbell over your shoulder.
• Step #2: Place one foot on the rear elevation.
• Step #3: Squat by bending the knee of your standing leg.
• Step #4: Your back leg should also be bent in sync.
• Step #5: Stand up.
• Step #6: Repeat the move 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. Since it is a one-sided exercise, you must alternate between doing it 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. You can do this move on a hack squat machine or with a barbell that you take over your back and fix on your trapezius muscles. 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 that uses the knees heavily, you should consult your doctor if you have any knee disorders. 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.

We have explained the types of squats, which are the exercises that best work the lower part of your body, that is, your leg and hip muscles, how to do them and the points you need to pay attention to while doing this exercise. Do you squat? You can share your thoughts in the comments.