The squat is considered a staple in many exercise routines because it targets the core and leg muscles. The number of calories you burn as well as muscles you train depend mostly on the type of squat that you do. Traditional squats are favored by many but if you want to challenge yourself or are already bored with doing the same old squats, here are five types that you should consider.
- Body Weight Jump Squat. Start this move by positioning your fingers behind your head with your elbows opened wide and in line with your shoulders. Dip knees to prepare for a jump. Jump as high as you can from your leaping position. Upon landing, go down into a squat and prepare to jump as high as you can again. Repeat this exercise 10-15 times.
- Barbell Siff Squat. Aside from using your own bodyweight when it comes to squats, adding equipment, such as barbell, can help burn more calories. To do this workout, start by standing up straight with feet hip-width apart. Hold the bar behind your back with hands gripping the bar in an underhand, palms facing upward. Raise your heels off the floor as high as you can then lower yourself into a squat. Make sure that your heels are raised throughout the exercise. Go back to your first position then repeat this exercise 10-15 times.
- Pistol Squat. Another type of squat that will add intensity to your workout is the pistol squat. Start by standing upright with feet about hip width apart. Bring arms at shoulder height and parallel to the ground. Raise right leg and hold this pose. Push backwards at your hips then lower yourself into a squat. Go as low as you can without compromising your balance and form. Your right leg should extend forward until it is parallel to the floor. Go back to starting position and repeat 10 times before switching to the other leg.
- Dumbbell Split Squat. Stand up straight with hands holding dumbbells at arm’s length and positioned at your sides. Your palms should be facing one another. Stagger your legs with your left leg positioned forward. Slowly lower yourself to a split squat. Hold this pose for a few seconds before going back to your first position quickly. Switch legs and repeat the steps.
- Goblet Squat. This is another type of squat that you should add to your daily regimen. Stand up straight with feet about hip-width apart and hands holding one end of the dumbbell close to your chest as if you are holding a large goblet. Engage your core muscles and lower yourself to a squat by pushing your hips back and bending knees. Hold this pose for a few seconds before going back to first position.
As you can see, traditional bodyweight squats can be tweaked to bring more challenge to your core and leg muscles. It is up to you to decide which of these exercises are worth adding to your daily fitness routine.