A squat is one such exercise you can do anywhere and with so many variations. Doing squats just by your body weight can be very effective. The squat is probably one of the best exercises to tone your lower body.

Squats generally tone our glutes and quadriceps, but at different positions, different muscles get activated and toned.

Squats can be done without any equipment, with a barbell, with a kettlebell, with a resistance band, and on a Smith machine. The more variations you try the better.

So what are the various types of squats you should do to get those toned legs as you’ve always wanted? They are:

1.Goblet Squat

In this variation, you are supposed to stand with your legs at shoulder-

width distance. Hold a dumbbell in front of you using both hands in such a manner that 

both your palms are holding the dumbbell(and facing upwards) from each side and that 

your elbows are pointing downwards. Now begin your squat by pushing your hips back 

and bending your knees till you’re parallel to the ground. Come back up and repeat.

This is what it should look like: 

2. The Jump Squat

Stand in a normal squat position. That means to stand with your legs shoulder-width apart. Engage your core and make sure your toes are slightly pointed outwards. Perform the squat by pushing back with your hips and bending your knees. Now while coming up, instead of straightening your legs, perform a jump. Jump as high as you can and use your arms to give you that momentum. Make sure while jumping your back is straight. Your land should be smooth. Repeat this whole process for how many reps you desire.

This is what it should look like: 

3. Sumo Squat

The sumo squat targets the inner thigh muscles quite a bit as opposed to the other variation of squats. Here your feet are placed much wider than usual. Even wider than shoulder-width. Toes should be pointing at 45 degree angles. Start by lowering your upper body, hips will press down and chest will be higher than hips. Go down till your thighs are parallel to the floor. Make sure at no point during the squat, your feet lift off the ground. Repeat this whole process until your desired number of reps.

This is what it should look like

This can be further varied. You can use dumbbells to increase resistance. You can even do a small hold before coming up. 

4. Overhead Squat

This kind of squat is usually done with a barbell. Weighted plates can be added on both sides for extra resistance. Here you have to start by holding a barbell over your head and your body will be in a normal squat position. Make sure that your arms form a V shape while holding the barbell. Ideally, you should hold the barbell at both ends, i.e wide.

 Start by performing a normal squat. Ensure that your arms are stable and that they don’t move.

This is how it should look like

5. One leg squat

One leg squats are a great exercise. Not only do they tone your leg muscles, but they also help in developing good balance and mobility in the body. In this, you can use a bench or chair initially till you can balance yourself. Start with keeping one leg off the ground and the other firmly on the ground. Start bending the leg on the ground at the knees, but make sure that your knees do not fall in. As soon as your butt touches the chair/bench come up. Make sure not to sit on the chair or bench as then the effect goes away.

Make sure to perform this on both legs.

This is how it should look like

Once you get this perfectly and can balance, you can get rid of the chair and even hold lightweight plates.

Try these various types of squats regularly. Gradually add more weight and resistance. Soon you’ll start to notice a difference and feel your legs getting toned.

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