Beginner’s Guide to Squat Variations, Types and Form

When we think of lower body exercises the first thing that comes to mind is squats. Squats may make you hate them, but they are super powerful for our bodies. The benefits of incorporating squats in your workouts are numerous, and the types and variations are even more. So, here's a guide on the form and types of squats that will surely give you a sculpted booty.

Why Are Squats So Important?

Squats work multiple muscles across different joints at a time and essentially tone the lower body. They are nothing but leg exercises, but they burn the fat around your glutes & thighs and strengthen your core. It’s an amazing way to burn fat fast and increase blood circulation in the body. Some of the many benefits of squats are that it reduces the risk of injury, burn calories, raise athletic ability, and help in mobility.

How to Do Squats?

First things first, let’s make sure that the squats are done in the right form and posture. If your squat techniques as beginners aren’t right, then all your efforts will go down the drain. The wrong form of squats can have a series of consequences - from not receiving the full benefits to permanently damaging your back and knees. Keep the following points in mind while doing squats, and you’re good to go.

• Don’t forget to warm up and stretch to avoid any injuries or strain to the body

• Place your feet shoulder-width apart, keep your chest up and your core tight

• Pretend that you’re sitting down on a chair and lower yourself till your thighs are parallel to the ground

• Tighten your glutes and thighs as you come up

• Don’t let your knees cross your toe level and do not lean in front

Different Types of Squats

There are two types of squats - bodyweight and weighted squats. Bodyweight squats are calisthenic exercises that utilize the weight of your body, whereas weighted squats incorporate gym equipment to lose weight.

Within these two types, there are multiple variations that give us better muscle strength and mobility. Each variation has a different difficulty level based on your core strength, so before jumping into weighted squats start with bodyweight squats then move on to weight. Some variations of both these squats are -

Bodyweight squats

1. Pistol Squats

2. Plie Squats

3. Toe Squats

4. Squat to Jump to squats

5. Single-leg squats (for beginners)

 Weighted squats

1. Barbell back squats

2. Wall squat hold with weights

3. Weighted single-leg squats

4. Dumbbell squats

5. Overhead squats

How Many Squats Should a Beginner Do?

Squat exercises for beginners should be started with 3 sets of 10 reps of one squat variation. Start by practicing this a few days a week then progress on to do three different variations of squats both calisthenics and weighted squats.

Once you’ve mastered that, you'll be blessed with some super-toned glutes and legs. So, on your mark, get ready and squat!