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5 The Types Of Squats With Their Benefits

Those who regularly integrate squats into their workout regime get the benefits of a full-body, comprehensive workout, which target numerous muscle groups and can increase strength and muscle mass in the lower body. In their most basic form, squats are an exercise that involves slowly squatting down to varying depths, maintaining your balance, and returning to a standing position, all while bearing additional weight. The weight can come in the form of dumbbells held in the hands or a weight bar over the back of the shoulders.

Types Of Squats

While squats seem relatively simple, there are different types, including the body-weight squat, dumbbell split squat, braced squat, pistol squat, overhead squat and the barbell front squat, among others.

#1 Dumbbell Split Squat

You begin this exercise standing with your feet slightly apart, as though you’ve taken a medium-sized step forward. Hold your dumbbells in each hand. By flexing the knee and hip of your front leg, you can lower your body until your back knee nearly touches the ground. Allow your back heel to pull up from the ground as you descend. Slowly raise yourself back to your original position. Alternate between legs after every 10-12 reps.

#2 Pistol Squat

This squat variation requires a good balance and control and is recommended for those who have mastered basic squats. Begin in a standing position, with your weight slightly on your active foot the one that will remain on the floor. As you descend, typically with your arms straight out in front of you, straighten your non-active leg parallel to the floor. This one-legged variation of a traditional squat requires balance, strength and mobility, specifically flexibility and strength in your ankles.

#3 Barbell Front Squat

Holding a dumbbell or a weight ring out in front of you with two hands, perform a standard squat. The additional weight of the ring will shift your center of balance, and will, therefore, work out different muscles than a traditional squat.

#4 Overhead Squat

This is a particularly important exercise for bodybuilders and weightlifters, as it is ideal for perfecting the “clean and jerk” maneuver. However, it can also be helpful for building shoulder, triceps, core and forearm strength.

#5 Braced Squat

Holding a dumbbell or a weight ring out in front of you with two hands, perform a standard squat. The additional weight of the ring will shift your center of balance, and will, therefore, work out different muscles than a traditional squat.

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