Introduction
Squats are clearly one of the best and might pronounced exercise that helps to build a strong legs and increase the overall fitness level. The exercise itself is also a compound movement working the quadriceps, hamstrings, glutes and the calf muscles. Also, squats are one of the best ways to improve one’s balance and stability with additional bonus of strengthening the abdominal muscles. To make the most of this fantastic exercise, here is a list of the 12 best squat workouts designed for testing the leg muscles.
1. Barbell Back Squats
Most of the exercises can be done with a barbell back squat, and this is one of the best lower body workouts since it has more benefits on the quadriceps, hamstrings, and glutes. And in your starting position, it’s with loaded barbell at the neck region and feet in the shoulder’s width apart stance, and you’re bending and touching the ground level. Move yourself back to the starting position dropping back through your heels.
2. Front Squats
The downsides to this are you work the lower portion of your quads more so than back squats do, so you spend more time on that weaker part of your quads. Position two dumbbells on the outside of your torso and use two weighted straps to help support the barbell on the front of the shoulders.
3. Goblet Squats
I have always loved doing Goblet squats because they help to strengthen the legs, cores, and balance nicely. We are going to swing down and in to and heavy dumbbell or kettlebell that is resting on the chest region and do avoid arching the spine.
4. Pistol Squats
Leg extension pistol squats are a challenging series of movements meant to flex balance and strength while in a squatting position. Kneeling position – stand on one leg, the other should be straight and should be as if you’re extending it to touch the ground but don’t touch the ground. Go back to postures and push off through your standing heel on the other side with the same.
5. Bulgarian Split Squats
Bulgarian split squats as a movement prepare the muscles particularly on the leg area to pull through individually. Stand about a foot in front of a bench and raise your back left heel while angling your front right heel towards the bench, squat as low as you can to make your front thigh touch the ground. Now slide your front heel forward, and go back to the beginning position, but switch leading leg.
6. Dumbbell Walking Lunges
Leg strength and flexibility of the muscles can be increased by dumbbell walking lunges as well as mobility. Take two dumbbells and step forward with one leg while bending in the hips as far as possible with the front thigh parallel with the ground. Sitting and descending to the ground, push through the front heel to return to standing position and do the same on the other leg, walking forward for several steps.
7. Romanian Deadlifts
In this lift, the major muscles worked are the hamstrings and glutes, fixed the lower back and even the core muscles. Sit on the bench with your feet a bit wider apart and grip the barbell in front of your thighs while caring the barbell with your hands descend until the barbell comes to resting on your shins. To return back to the original position, swing through your heels.
8. Jump Squats
Why perform jump squats Jump squats are a powerful Lower Body Exercise that will aid dramatically in any attempts for increasing power and or speed. Stand about one arm’s distance apart with your feet parallel to each other and then squat to the point your thighs are touching the floor. Stomping your heels on the ground spring upwards as high as you can by exploding through the floor and gently land and repeat the exercise.
9. Box Squats
The box squats are quite useful for increasing squat depth and developing correct lifting skills in addition to increasing power. Position a bench or a box slightly behind you, and descend until your inferior thighs rub against the bench or the box. Swing your leg through your heels to get to the original standing position.
10. Sumo Squats
Generally speaking, sumo squats are all about the inner thighs and glutes, but they also build the hamstrings and quads. Your stance position will be wide (wider than shoulders width), toes aligned to each side and then do a squat (begin wide and then wider than shoulders width). When you do return to the starting position, swing your leg through your heels.
11. Step-Up Squats
Step-up squats come under the same category as lunges and is a great exercise that isolates each leg while at the same time helping to strengthen your muscular endurance and balance as well. Step on first position one foot and push through the heel, bring the hips on the top position of the step. Bend your hips lower and perform the exercise on the other leg.
12. Stability Ball Squats
In doing stability ball squats, the participant has the opportunity to develop stability in his/her abdominal muscles as well as stronger leg muscles. Interleave a stability ball horizontally between your lower back and a wall and then bend down while touching the ball to your lower back and the wall. Back into your heels… back into your heels, return to the starting position.
Conclusion
The following twelves, are aimed at making it even more difficult and working on your legs in a number of different ways. Including exercises of this type in your training program will improve your general health condition and, of course, strengthen these types of legs. To make progress, remember to follow form and approach and to incrementally up the load or intensity of the workouts.
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