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Squats
are
the king of
glute exercises.
From losing fat to toning this muscle.
Definitely, the butt is an area of the body that usually receives a lot of prominence.
For this reason, focusing training in this area is essential to escape from a
'butt'
as a result of sedentary lifestyle.
The popularity of this training is due to its
effectiveness
.
It also has a wide list of variations to avoid always resorting to the basic posture and thus achieve
entertaining
and not monotonous routines.
It's the easiest way to escape boredom and work on envious
glutes
and legs.
Regarding the
technique
, in order to maximize results and
avoid injuries
, it is important that the back goes down straight,
descend slowly
, ascend by squeezing the buttocks, avoid that the
knees
go in and not lean the body too much forward.
Types of squats for a training routine
Basic squat
.
It's a simple move, great for beginners or warm-ups.
Feet hip-width apart and pointed slightly outward.
Lower yourself slowly until your thighs are parallel to the floor and raise your buttocks squeezing.
Jump squat
.
The same previous movement but when going up, make a jump up.
It is important to land with your knees bent.
Isometric squat
.
Maintain the squatting posture for a few seconds.
It can be in the air or with your back fully supported against a wall.
Sumo squat
.
Spread your legs beyond shoulder width, feet fully outward, and slowly and deeply descend vertically.
Sissy squat.
In front of a wall, support your hands on it and, in this case, lower your knees to the ground.
It is important to tighten the abdomen, keep the back straight and prevent the butt from going out.
One leg pistol squat
.
Lower slowly and deeply with one leg stretched forward and focusing the effort on the supporting leg.
Kang squat
.
Combine the deadlift with the squat.
With the hands on the back of the neck, lean the trunk forward as if the waist were a hinge and once in this position lower into a squat.
Squat with bounces
.
Squat deep and perform small bounces with the ass while maintaining the posture.
Bulgarian squat
.
Perform a basic squat with one leg propped back on a surface such as a chair.
Goblet squat
.
Squat normal but holding a kettlebell with both arms at chest level.
Barbell squat
.
A deep squat with a barbell loaded to the shoulders.
It is important to keep the neck and back firm and not to abuse the weight.
According to the criteria of The Trust Project
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