Meet The Best Squat Exercises

Squats help us to tone the glutes and legs. When you master this basic technique, you can add other exercises to your training program. Here we explain 10 types of squats.

Squats are one of those exercises that should be part of your workout at the gym or at home. Because they make it possible to strengthen your glutes and your legs. Get to know the best squat exercises in this article.

Today we will tell you which squat exercises are the best. Now you no longer have an excuse not to get your legs in shape!

What are the best squat exercises?

Squat exercises are excellent. But it is true that in some cases they can be a bit boring. Once you’ve mastered the basic technique, you can start adding additions or other exercises to your workout. Best of all, you can do all of this without losing the benefits to your glutes and legs. Here we give you a list of the best squat exercises.

1. The Basic Squat

The best squat workouts for the legs: the basic squat

You probably already know how to perform this exercise. But it’s worth repeating or explaining to the people who have never done it before.

Stand with your back straight and your legs shoulder width apart. You let the arms hang by your side.
Now slowly lower your torso while bending the knees. The idea is to keep the thighs ‘looking forward’ and keep the back straight. Try to get as low to the ground as possible.
Then hold that position for a few seconds.

Then you return to the starting position.

2. Ballet Squats

This is a more powerful alternative than the basic squat. This exercise mainly trains the glutes. But it also affects the inside of the thighs (adductors) and the outside of the hips (abductors).

Stand upright with your back straight. Spread the legs slightly wider than shoulder width.
You should point the toes outward, just as if you were assuming a classical ballet stance.
Now lower your body by extending your knees. Be careful and make sure your knees don’t go further forward than your toes.
Once you reach this position, quickly stand up straight again.
Then lower yourself again and smoothly straighten up again.

3. Squats with the legs together

This exercise also belongs among the best squat exercises. This type of squat is the opposite of the previous one. In this case, the legs remain together throughout the exercise. The technique is very simple.

Stand up straight.
Then lower yourself by bending the knees and keeping the glutes behind you.
The knees should not extend past the toes.

4. Squats with alternate legs spread and closed

Now it’s time to combine the two squat exercises: the basic squat and the squat with the legs together.

Start in the normal way. Spread the legs shoulder-width apart.
Lower yourself and then slowly come back up.
For the second set, bring the legs together. Lower yourself a little but then come up quickly.
Alternate between the spread and closed leg movement.

5. Squat Jumps

The best squat workouts for the glutes: squat jumps

This is an excellent muscle tone exercise and one of the best squat exercises. At the same time, you do a little cardio. We do not recommend using extra weight with these squats. This can cause injuries or joint problems.

The exercises start just like the basic squats.
But when you come back up, do this by jumping with your legs straight.
To keep your balance, you can hold the arms above your head.

6. Triple Squats

These exercises can be a great help to strengthen the glutes. How do you perform the exercise?

Bend the knees as much as possible.
When you have lowered the torso, extend the arms in front of you.
Then make three quick movements that move the glutes up and down.

7. Dumbbell Squats

We increase the difficulty of the exercises little by little. To start, we’ll use two small dumbbells.

You hold your arms in front of your body.
As you lower the torso (legs slightly apart), lower the arms until they almost touch the floor.
Then bring your arms back in front of you as you come up.

8. Squats with a kettlebell or with a medicine ball

These exercises are also known as “sumosquats.” They are similar to the ballet squats but with added weight. For starters, you can use dumbbells. But for the more advanced individuals, this could be a medicine ball or a kettlebell.

9. Barbell Bar Squats

The best squat workouts with a barbell bar

This is also one of the heavier exercises. The weight of the barbell will depend on your training and your abilities. You can even start with just the barbell bar (without weights). Lay the barbell on your back and rest it on your shoulders. Your hands grab it on each side of the shoulders.

Then lower yourself slowly and with a straight back while bending the knees. In this pose, you count to three.
Then slowly return to an upright position. You may only add this exercise to a program for experienced trainers.

Once you’ve mastered this technique and added weight, you can do the following.

As you bend the legs, raise the arms and move the barbell overhead. Hold this position for a few seconds.

Then lower the barbell before raising the torso.

10. Squats with lunges

Finally, there is this exercise where you strengthen the entire lower legs. It’s very heavy. So we recommend that you do this exercise slowly so as not to injure yourself.

Start with the basic squat. But instead of straightening up until the legs are fully extended, bring one leg back to do a lunge. The front leg remains bent.
Then return to the squat position.
Then bring the other leg back and do a lunge.
That’s one repetition.