8 squats variations to be slimmer, faster and get rid of back pain | Bodyweight exercises
Squatting is a great exercise with many modifications. Layfhaker tells which of them should be chosen depending on your goals and physiological features.
For whom are squats suitable?
Anyone who wants to lose weight
To burn fat and build muscle, you need a lot of repetition. Once or twice a week, do six sets of five sit-ups with additional weight (50-60% of the maximum). Choose the weight so that you feel it after the third squat in each approach.
Anyone who wants to improve the shape
Your choice – squats with a barbell on the shoulders. Two or three times a week, perform 3-5 sets of 10 repetitions with a weight of 60-70% of the maximum. Try to move less by inertia. Instead, squeeze the buttocks with each repetition.
Anyone who wants to run faster
You will suit squats with a large weight (75% of the maximum). Perform 3–5 sets of 3–5 repetitions each. Alternatively, choose Bulgarian squats (lunges with a supporting leg on the dais): three sets of 10 repetitions for each leg. Perform each of these types of squats once or twice a week.
Anyone who wants to get rid of back pain
Under the control of a doctor or trainer, slowly and consciously do classic squats or squats on a bench – 3-5 sets of five repetitions. All attention to stabilize the hips and muscles of the cortex.
Of course, a special type of squats, which will suit anyone, does not exist.
Anatomically, all of us are far from the ideal Vitruvian man Leonardo da Vinci. Nevertheless, it is the imperfection of your body that will tell you which option of squats will give the best result.
Anatomical features of the exercise
1. Classic Squats
Ideal: for a long torso.
Most likely, you lean forward when you squat. Additional weight in the hands will help distribute the load between the buttocks, hamstrings and quadriceps, and you can do squats with a straight back.
2. Squatting on the bench
Ideal: for short legs.
The bench will help, without fear of injury, to crouch deeper than your legs allow you to do in a normal squat.
3. Squatting with tape
Ideal: if the knees are turned slightly inward.
Secure the tape just above your knees so that it is stretched and slightly squeezed your legs. By opposing this force, you will seek to open your knees. This will help maintain a parallel thigh position while squatting.
4. Squats with a barbell on the shoulders
Ideal: for a short torso.
Put a barbell or body curler on your shoulders and squat, distributing weight over the back of your thigh, without overloading your lower back.
5. Sumo squats
Ideal: if the hips are not flexible enough.
Put your legs wider than your shoulders, spread your socks apart. Get down as far as possible to better work the inner surface of the thigh.
6. Squats with raised heels
Ideal: for flat feet.
Without the natural deflection of the foot is difficult to transfer weight on the heels. Put your heels on a slight elevation, then it will be easier to squat.
7. Squatting with divorced socks
Ideal: for long legs.
Deploy your feet to the sides by 45 degrees – not as much as in a sumo squat. This will allow you to go deeper. The knees should remain above the middle toes.
8. Squatting with dumbbells.
Ideal: with asymmetry.
From the distance from the floor to the dumbbells, you will immediately understand which way you are leaning more. With the help of weight selection, you can work out the weak side muscles better and restore symmetry.