Squat Build Lower-Body Strength With These Thigh Burners
JUMP SQUAT
Stand with feet hip-width apart and arms down by your sides.
ODrop down into a squat by bending your knees and pressing through your heels. Keep your chest up and shift your hips back to lower as far as possible, with your hands on your waist (A).
Lift as high as possible onto the balls of your feet, then push off from the ground to propel yourself into the air as high as you can (B). Try swinging both arms back as you squat, then forwards as you jump for extra momentum if you wish.
When you land, immediately bend your knees to return to the squat position.
How to Squat Properly – A Step-By-Step Guide Photo Gallery
SPLIT SQUAT
Benefits: Builds single-leg strength and develops muscular balance.
Stand with one leg in front of you, the other behind you as shown (A). Both feet should be pointing forwards.
Squat down as far as you can (keeping your front foot flat on the floor and tension in your body) by bending your front knee and letting your back knee bend with it (similar to a lunge but you don’t step into it; you stay in a split stance). Your back heel is off the floor.
Pause when your front thigh is parallel and the shin is perpendicular to the floor. Don’t let your front knee extend beyond your toes (B).
Push through your feet to rise up to standing; repeat. Do all your reps on one side, then switch the leg positions around and repeat.
GOOD FOR BEGINNERS
GOBLET SQUAT
Benefits: This helps you learn good technique, so you’ll get maximum benefit out of every squat.
Stand with your feet hip-width or slightly further apart and hold a kettlebell by the horns. Bring the kettlebell close to your chest with your elbows pointing towards the floor (A).
Bend your knees and shift your hips back to squat down until your elbows are near your knees. Squat as low as you can while keeping your back straight. Keep your chest lifted (B).
Pause at the bottom of the movement. Squeeze your glutes and push through your heels to stand back up.
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