8 different squats to try at home7 July 2020
The gyms may not be open yet but that’s no excuse for slacking off your exercise. The squat is one of our favourite exercises and luckily, it’s something you can do with or without equipment.
So we thought, why not up your squat game during lockdown? Here are 8 different squats to try at home.
1. Goblet squat
Stand with your feet hip-width apart and hold a kettlebell in front of your chest. If you don’t have a proper weight, just grab something smallish and heavy! Make sure your elbows are always pointing toward the floor. Push your hips back and bend your knees to lower into a squat. Return to start.
2. Bulgarian split squat
You need a step for this or just something raised to put your foot on. Stand about two feet in front of it and extend your right leg back and place the top of your foot on the step. Bend your knees to lower your body as far as you can, always keeping good form – chest up, shoulders back. Pause at the bottom before pressing through your left heel to return to start. Make sure you do both legs!
3. Squat & overhead press
Again if you don’t have weights for this one, grab two tins of beans or whatever you’ve got handy! Start in a standing position with feet slightly wider than your hips. Hold a weight in each hand racked on your shoulders. Lower into a regular squat and when you come up, press your weights overhead until your arms are straight. Remember to keep your core tight!
4. Sumo squat
This is very similar to a regular squat except your legs should be wider – about two feet apart. Toes are pointed out so your inner thighs are facing forward. Bend your knees and sink your tailbone towards the floor whilst keeping your hips tucked in. Continue lowering yourself until your thighs are parallel to the floor, pause and then return to the starting position. You can do this with or without weights!
5. Squat jump
This will really get your heart rate up. Begin with your feet hip-width apart, toes slightly turned out. Bend your knees as you lower into the squat and instead of returning normally, explosively jump as high as you can. Land softly on the balls of your feet with knees slightly bent and immediately lower into your next squat.
6. Lateral squat walk
Start in a squat position and whilst maintaining a tight core, step your left foot out to the side, followed by your right. Then reverse the movement. It’s important to stay low to really get the full effects of the squat. If you find it too easy, add a resistance band if you have one!
7. Squat pulse
Start as if you’re doing a regular squat but when you lower yourself down pause, lift yourself up only a few inches and pulse up and down five times before returning to your starting position. After a few reps you’ll really start to feel the burn!
8. Pistol squat
Stand on your left leg with your other bent with your foot in line with your opposite knee. Extend your right leg and lower your body down as far as you can go. Driving through your left heel, stand up and then switch sides. This is a pretty advanced squat as you’re only doing it on one leg at a time!
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