6 Types of Squats to Give Your Legs a Workout at Home
Physical exercise is something that you must do every day when you want to get strong toned legs. Although your diet also plays a major role in this, it’s essential to design an exercise routine that helps to build muscle mass in this area of the body. That’s where squats come in.
Fortunately, in addition to traditional training at the gym, there are many plans and activities that can help you to achieve good results from the comfort of your home.
Among these options are several types of squats that, in addition to strengthening your muscles, also tone and firm them.
In this article, we want to tell you how to do these so that you begin to give your legs a work out for them to look good.
Let’s get started!
1. The classic squat
The classic squat is a strengthening exercise that helps to shape your legs, butt, and hips.
It’s ideal for beginners, as it doesn’t require too much experience or physical resistance.
How to do them
- Stand straight, feet shoulder-width apart, back straight and knees slightly bent.
- Lower your hip towards the floor, as if mimicking the act of sitting down on a chair.
- Prevent your knees from going past the tips of the feet and return to the starting position.
- Perform three sets of 15 repetitions.
Read also: 7 Reasons Why You Should do Squats Every Day
2. Isometric squats
These type of squats are designed to help you gain strength in your quadriceps. They can also help tone this area.
How to do them
- Support your back against the wall, with your hands at the sides of your body.
- Bend your knees and hold the squat for three or five seconds.
- Return to the starting position and do three sets of 15 repetitions.
3. Bulgarian squats
This exercise is a mix between traditional squats and lunges, making it very effective for getting strong and toned legs.
How to do it
- Get a bench to support your back leg and, without losing balance, support yourself with your toes.
- Your front leg should be bent so that your knee is just above your heels.
- Lift your back leg while lowering yourself always with your back straight.
- Do 10 repetitions with each leg and complete three sets.
4. Ballet squats
Ballet squats imitate one of the postures of this traditional type dance, hence its name.
It’s a demanding physical exercise that helps to strengthen your legs and buttocks, giving them a more toned and firm appearance.
How to do them
- Separate your feet slightly so that they’re more than shoulder-width apart and bring the tips of your feet outwards.
- From this position, bend your knees and lower your hips as much as you can while keeping your back straight.
If you want to make this exercise more complete, once you’re squatting, point your toes to strengthen your calf muscles. - Return to the starting position and do three sets of 15 repetitions.
5. Rebound squats
With all the benefits of a traditional squat, this exercise is ideal for getting firm legs and also helps to burn calories and fat.
How to do them
- Get in the position you normally do a traditional squat.
- Lower yourself and, instead of lifting your body back up completely, do 5 or 6 rebound jumps.
- Return to the starting position and do three sets of 10 repetitions.
6. Side-moving squats
This type of exercise is a bit more demanding than the previous ones, since, in addition to physical strength, it requires balance and coordination.
However, doing it is ideal for toning the legs and firming your glutes.
How to do them
- Get into the initial position of a normal squat. However, instead of lowering yourself to the same point when doing the former type, takes a small step towards your left or right.
- When you place your foot on the ground, lower your hips. Do this without your knees surpassing your feet and then return to the starting position.
- Continue doing 5 or 6 steps, doing the squat each time you put your foot on the ground.
- Repeat this on the opposite side and do four sets.
Are you ready to try these at home? Although you can, of course, combine these squats with other exercises, doing them daily is an interesting alternative to achieve the legs you want.
Remember that you won’t see the results immediately and you need to supplement this routine with other healthy habits.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Escamilla RF. Squat Exercise. Med Sci Sport Exerc. 2001.
- Lavorato M, Pereira N. La sentadilla ¿es un ejercicio potencialmente lesivo? productosfortia.com. 2008.
