6 Types Of Squats To Work Your Legs From Home

It is essential that, when doing squats, we keep our back straight and our abs contracted to achieve greater effectiveness of the exercise

Physical exercise is one of the habits that should be put into practice every day when trying to get toned and strong legs. Among the options we find several types of squats that, in addition to strengthening muscles, tone and firm effectively.

Remember that, in addition, sport is very beneficial for health, as stated by numerous studies, such as this one carried out by the researcher in Sports Sciences S. Matsudo.

Fortunately, in addition to the traditional training in the gym, there are many plans and activities that, from the comfort of our home, help us achieve good results.

In addition to this, food also plays a main role, it is essential to design a routine that helps build muscle mass in this area of ​​the body.

Next we want to tell you how to do them so that you can start working on the legs you want to show off.

Starts now!

1. Classic squat

The classic squat is a strengthening exercise that helps tighten your legs, glutes, and hips.

It is ideal for beginners, as it does not require a lot of experience or physical endurance.

How to do them?

• Stand up straight, feet shoulder-width apart, back straight, and knees slightly bent.
• Lower your hips toward the floor, as if imitating the act of sitting in a chair.
• Keep your knees from going over the balls of your feet and return to the starting position.
• Perform 3 sets of 15 reps.

We recommend you read: 7 reasons why you should do squats every day

2. Isometric squat

These types of squats are designed to gain strength in the quadriceps and, incidentally, can help tone.

How to do them?

• Lean your back against the wall, with your hands at your sides.
• Bend your knees and hold the squat for 3-5 seconds.
• Return to the starting position and do 3 sets of 15 reps.

3. Bulgarian squat

This exercise is a mix between traditional squats and lunges, making it very  effective for strong, toned legs.

How to do it?

• Get a bench to support your back leg and, without losing your balance, support yourself with the tip of your foot.
• The front leg should be bent so that the knee is just above the heels.
• Push your back leg as you go down, always keeping your back straight.

• Perform 10 reps on each leg and complete 3 sets.

4. Ballet squat

Ballet squats imitate one of the postures of this traditional dance and hence its name.

It is a physically demanding exercise that helps strengthen the legs and buttocks, giving them a more toned and firmer appearance.

How to do them?

• Spread your feet slightly more than shoulder width apart and bring the balls of your feet out.
• From that position, and keeping your back straight, bend your knees and lower your hips as much as possible.
• If you want to make it more complete, once you are down, put your feet on your toes to strengthen your calves.
• Return to the starting position and do 3 sets of 15 reps.

5. Bounce squat

With all the benefits of a traditional squat, this exercise is ideal for getting firm legs and, incidentally, increasing calorie and fat burning.

How to do them?

• Maintaining the traditional squat position, lower and, instead of going all the way up, do 5 or 6 bounces with your glutes.
• Return to the starting position and do 3 sets of 10 reps.

We recommend you read: Does ripe fruit have more calories?

6. Squats with displacement

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, its practice is ideal for toning the legs and firming the buttocks.

How to do them?

• Get into the starting position of a normal squat, but instead of lowering at the same point, take a small step to one side.

• When supporting the foot, lower the hips, without the knees exceeding the feet, and return to the starting position.
• Keep taking 5 or 6 steps, squatting each time you put your foot down.
• Repeat to the opposite side and do 4 sets.

Are you ready to try it at home? Although, of course, you can combine these squats with other exercises, their daily practice is an interesting alternative to achieve the legs you want.

Remember that the results are not immediate and it is necessary to complement the routine with other healthy habits. You can consult with a specialist what would be the best way to carry out these exercises. To do this, contact a Bachelor / Graduate in Physical Activity and Sports Sciences !