What is the correct way to do a lunge and a squat?
So, have you made up your mind to up your squat game? Then do different types of squats.
1. Body Weight Squats
This is your regular squat without any equipment and perhaps the best squat workout. Yes, you do not need your dumbbells, barbells, or kettle-bells. Just your body-weight and you will be good to go. Get into the basic squat form, keep your feet hip-width apart and see that your feet are slightly pointed out, get your form correct and squat down till your knees reach a 90-degree angle and balance your weight on your heels as you propel yourself back up to the starting position. Never, and I repeat that never droop forward while you squat! Just try and maintain a flat back throughout the entire duration of your exercise.
2. Plie Squats
This squat needs your feet to be wider than hip-width apart and your feet need to be angled significantly outward. It is quite similar to your regular squat. Ensure that your back is in line, and you are able to bend your knees outward rather than straight. This is a great move to target your inner thighs. If you want to take it up a notch, grab some weights or better still a kettle-bell!
3. Single Leg Squats
This type of squat is done on one leg and one of the best squat exercises. Lift your left leg and keep it either behind you or keep it as straight as possible in front of you while you squat down on your right leg.
4. Pulse Squats
This one is a killer! All you have to do is get into basic squat form and when you reach the bottom of the squat, instead of straightening up completely come halfway up and then get back into the squat position again. Repeat this for several times and “pulse” away till you are not able to continue anymore. Your thighs will literally die with this one.
5. Plyometric Squats
This squat is sure to set your body on fire. This is pretty similar to a bodyweight squat when you lower to the bottom of the squat, explode all the way up and land down softly.
6. Goblet Squats
This resembles the plie form and put your feet wider than your hip and keep your feet angled outward. Enhance your squats with a kettle-bell or a big heavy dumbbell, and hold them at chest level when you squat down.
7. Barbell Squats
Squatting for better health
When you have mastered the squat take it up to the advanced level with the barbell squats. Do this the next time you are at the gym. Balance the barbell on your shoulders, let your trapezius muscle or the “traps” as it is more commonly known, bear the brunt. Squat normally, but why it turns out to be more advanced is because you add a lot of weight to this workout.
for a squat -
make sure your legs are out straight
to where when you face your arms down they point toward your foot
when they match up, put your hands on your waist
press down like your sitting down on a chair, make sure your back is straight
then go up btw if you try to rush, they will turn out another way
Hope that helped...
if your talkin bout sqauts with weight you want to spread your legs were there lined up with your shoulders, when you sqaut down keep your chest out your back straight , butt always sticking out and keep all the weight in your heels.
Here are a couple of videos to help:
Take care !!