As far as bang-for-buck exercises go, squats are the king. When performing squats, the main muscles you will be using are your quadriceps and glutes. But you’ll also be hitting pretty much every other muscle in you whole body, including your hamstrings, calves, abdominals and lower back. This is why squats are an exercise you just can’t skip if you want to make serious progress.
How to squat
- Facing forward, stand with your feet approximately shoulder width apart
- Slowly bend your knees while keeping your back straight
- Stop when your thighs are parallel with the floor, just as if you are about to sit down on a chair
NOTE: Make sure your back is straight throughout the whole exercise. This doesn’t mean ‘vertical’ though, as that would be impossible!
Bodyweight Squats
If you’ve never really performed squats before then I definitely recommend that you start off without actually lifting extra weight. This will ensure that you have good technique by the time you move on to adding weight to the equation. Having a bad technique will not only mean poorer results, but also a greater chance of injury.Have a go with these by starting off with 3 sets of 20 reps (if you can)!
Barbell Squats
This is what most people mean when they talk about ’squats’. It involves holding a barbell on your shoulders and squating just as you would with bodyweight squats. It can be helpful to use a power cage when performing squats as it will make things safer.
Start off with 3 sets of 8 reps at a very light and manageable weight.
Dumbbell Squats
There are 3 main ways to hold the dumbbells as you perform dumbbell squats;
- Hang your arms at your sides
- Hold the dumbbells at chest height
- Raise your arms up overhead
There are also some other creative ways to squat if you get sick of the more traditional methods;
Kettlebell squats
This is essentially no different from a dumbbell squat expect that you use kettlebells. I find kettlebells are more suited than dumbbells for squating.
Pistol squats
If traditional squats are getting too easy for you then why not try this? Squat with just one leg as you hold the other leg out straight (horizontally in front of you). There aren’t many people who can do this (without even thinking about adding extra weight)!
Hindu squats
This is just like a bodyweight squat expect that your heals remain off the ground for the whole exercises. All weight is supported by your toes (and your knees will therefore come forward past your toes to counter balance). Don’t try this one with any extra weight!
Jump squats
Nothing like adding some plyometrics to the mix. Jump squats are the same as normal squats except that you’ll be jumping off the ground at the top of the movement (and landing in the fully squated position). Can be a great way to add some fun to a walk in the local park.
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