Talk about lower body exercises and it is hard to miss the mighty squat.
The squat is an excellent bodyweight exercise that targets all the major muscle groups of your legs, hips and even helps to enhance your core strength.
But the benefits of this amazing exercise is not limited to this, add weight to it and you can work on your arms muscles along with your legs.
For your help, here are 6 ways to do squats with weights.
1. Goblet squat
Step 1: Stand straight with your feet wider than hip-width apart.
Step 2: Hold a kettlebell or a dumbbell close to your chest with both your hands.
Step 3: Bend your knees and lower your butt to come into a squat (thighs parallel to the ground).
Step 4: Keep your spine and neck straight. Pause for 2-3 seconds and then return to the starting position.
2. Dumbbell thruster
Step 1: Stand on the ground with your feet hip-width apart.
Step 2: Hold a pair of dumbbells in both your hands just above your shoulders. This is the starting point.
Step 3: Lower your body down into a deep squat in a way that your shins and thighs are perpendicular to each other.
Step 4: Stand and extend your hands overhead. Pause, bring your hands back to the starting point.
3. Sumo squat
Step 1: Stand straight with your legs slightly wider than hip-width apart and toes pointed outward at 45-degree angles.
Step 2: Hold a dumbbell or a kettlebell near your chest with both your hands.
Step 3: Bend your knees, push your hips back and squat down. Make sure your spine is straight.
Step 4: Keep lowering your hips until your thighs are parallel to the ground.
Step 5: Hold this position for 2-5 seconds and drive through the heels to stand up.
4. Bulgarian Split Squat
Step 1: Stand two feet away in front of a sturdy bench or chair, facing your back with your feet hip-distance apart. Hold a dumbbell in each hand.
Step 2: Put your left foot on the bench behind you (your thighs and shin should be perpendicular to each other). Make sure your right leg is straight.
Step 3: Bend your right knee, squeeze your glute, and lower your pelvis toward the ground. Go down until your right thigh is almost parallel to the floor and knee directly over your ankle.
Step 4: Pause for 2-3 seconds and then press your right heel into the ground to straighten your right knee to complete one repetition.
Step 5: Do 10 repetitions of this exercise, then switch the leg.
5. Front barbell squat
Step 1: Stand on the ground with your feet shoulder-width apart.
Step 2: Place the barbell on the front of the shoulders and hold the bar with your palms facing towards your body. You can also cross your arms and hold the barbell
Step 3: Bend your knees to lower into a squat. Go down till your thighs are parallel to the floor.
Step 4: Contract the glutes and legs and slowly stand back up without locking the knees. Repeat the same
6. Barbell squat
Step 1: Stand on the ground with your feet hip-width apart.
Step 2: Place the barbell just above the shoulders on your trapezius muscles and hold them from both the sides.
Step 3: Bend the knees and lower into a squat. Go down till your knees are at 90-degree angles.
Step 4: Slowly stand up without locking the knees and repeat the move.
