By Marcisco Morrison 

In the earlier days, we knew of only two types of squats: ‘bad’ and ‘good’, depending on your orientation. Today, as we endeavor to stay fit and healthy, many more kinds of squats are being practiced. In fact, they are now so many that it’s possible to literally do squats daily for a whole month and never have to repeat the same type twice.

Body Weight Squats

This is the basic squat involving no exercise equipment such as barbells, dumbbells, or kettle-bells. Simply get into the classic squat posture with your feet set apart, slightly pointed out and squat down to a position where both your knees attain a 90-degree angle. In that state try to maintain your weight on your heels as you begin to push yourself back upright. During the entire process, try not to lean forward in order to maintain a flat back.

Squat Pulses

Perform a basic squat, dropping your body down with the butt pushed back. The knees should never go over your toes. Pretend you are sitting on a chair. However, instead of straight away coming back to the upright starting position, maintain that squat position when you are down as you pulse a couple of inches down and up. You may try as many pulses as possible, then take a mini-break when up before returning down for additional pulses.

Single Leg Squats

Also known as Pistol squat, it is done on a single leg. Begin this squat by getting yourself into a seated-like position. From there, elevate one leg, setting your footing so that you stand up using a single leg. Then change the legs and follow the same pattern. This exercise offers you training balance between limbs. It calls for both stability and mobility of the knee and ankle.

Chair Squat

Begin by standing with your leg and feet together. Proceed to sit backward, going down and at the same time pushing the hips out to project behind you. Lift the arms as high as possible, ensuring your chest doesn’t drop. Return to the standing position and repeat the procedure and if you want more of a challenge, trying holding the squat position.

Eagle Squat

Begin this challenge standing with the feet knit close together, arms stretched out in a T. Then lift the right leg over the left leg one, wrapping the right foot around your left calf back. From there, bring the right elbow below the left elbow with your right hand wrapped around the left forearm until you have the palms together. When you have found your balance, begin to squat as low as you possibly can. Then return to the upright position.

Front Squat

This squat is gaining great popularity among a broad range of athletes. This is partially due to its status in the CrossFit protocols as well as being a crucial element of the Olympic lifts. Because it locates the barbell across the shoulders in front of your body, this type of squat places more emphasis on the upper back and quadriceps than what the standard back squat does, yet still training your hamstrings and glutes.

Squats are popular exercises for professional bodybuilders and athletes because they not only contribute to building amazingly strong lower bodies but also because they provide several other health benefits like increased hormone release and improved body flexibility.

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