Written By: Sameer Jha | Published : April 24, 2015, 7:15 PM
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Just like push-ups are the go-to exercise for a strong and ripped upper body, squats bag the numero uno position for killer legs! Here are five variations that you can consider trying:
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Normal squat: The normal squat is extremely easy to do. To start, keep your legs shoulder-width apart and stretch your hands out in front of you (this is a way to help you balance). Make sure you keep your body straight with your chest facing forwards and your back straight. Now, lower yourself until your thighs are parallel to the ground. You can go even further if you want. Make sure your knees do not extend over your feet as this can cause injuries. Once you hold this position for a little time, rise to your starting position and repeat the process.
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Sumo squat: This is like a normal squat but with your legs further apart. In order to do a sumo squat properly, place both your feet apart (the distance should be much more than the distance between your hips, ideally 6-12 inches wider than your shoulders). Point your toes outwards, bend your knees and go into a squat keeping your back straight and rise like you would do in a normal squat.
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Braced squat: This is another easy variation of the squat. All you have to do is hold a weight plate in front of you. Make sure your arms are straight with your elbows locked. After this, bend down keeping your back straight and return to starting position.
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Front squat: In order to do a front squat you’ll need a barbell. To start, hold the barbell in your hands and fold your arms at your elbows. Now rest the back of your hands, while you are holding the barbell on your collar bones -- this is your starting position. Now execute this squat as you would a normal squat.
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Overhead squat: This one may not look difficult, but it isn't. You need to suspend a barbell over your head, with your arms just a little more than shoulder width apart. After this, you need to do a squat keeping your back straight and rise without bringing the barbell down.
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Single legged squat: This is an extremely difficult variation of squats. To do this exercise properly, you need to start by lifting the left leg (or right) in the air. The leg should be straight and parallel to the ground. Now, using only the other leg, lower your entire body keeping your back straight. Just like one-handed push-ups, this variation is an advanced form of the exercise.
