Get Low: The King Of Exercises, The Squat

As you already know, I LOVE high impact exercises that could be done anywhere. I have long declared my love for burpeesplanks, push ups and pull ups. However, there is yet another exercise out there that constantly challenges me and gets my heart pumping. THE SQUAT.

Squats funnySource 

It’s really a full body exercise, even if you don’t see it as such. Why? Because it strengthens your legs, butt, lower back and upper body at the same time. What I personally tend to forget, though, is that there are many variations of this workout. Not only that, but the squats can be done with or without weights. The following squat variations where found at Women’s Health Magazine.

Body-Weight Squat

Body-weight Squat


Body-Weight Jump Squat

Body-Weight Jump Squat


Pistol Squat

Pistol Squat


Wide-Stance Barbell Squat

Wide-Stance Barbell Squat


Barbell Stiff Squat

Barbell Stiff Squat


Braced Squat

Braced Squat


Dumbbell Split Squat

Dumbell Split Squat


It is crucial to keep in mind that quality is more important than quantity not only for your overall fitness, but also for your health. According to Built Lean, the proper squat must be done following the next techniques:

  • Hip hinge: “Each time you squat you should hinge your hips so that your butt moves backwards during the downward phase of the squat, your knees will no longer protrude well over your toes (if you are tall, this may happen, but make sure it does not put pressure on your knees). Finally, the pressure of the squat will be on your heels instead of your toes and you will be able to get more depth to your squat.”
  • Straight head position: Do not round your neck.
  • Chest out, shoulders back: Make sure your spine is in proper alignment.
  • Slightly arched lower back: You should keep your lower back flat, to slightly arched as you squat.
  • Athletic stance, toes pointed out
  • Exhale up, inhale down
  • Depth of the squat: “In general, try to shoot for your hamstrings about parallel with the floor, which deeply engages your thighs, hips, and glutes.”

Do squats


What is your favorite type of squats?




Filed under Fitness, Health

23 responses to “Get Low: The King Of Exercises, The Squat

  1. Jump squats are my favorite 🙂 split squats second. I like doing one legged squats too with the back leg propped up on a bench and some weights in each hand. Helps me make sure I’m equally strong in both legs, I have to compensate for 2 previous injuries in one of my legs so I always make sure I do some single leg exercises.

  2. I love a good squat!! Been trying to add weights to mine, and they are easily my favourite exercise that the physio told me to do to strengthen the muscles supporting my knees. Love the quote in that last picture 🙂

  3. nice ideas! I have never tried the pistol squat so will today! I use squats during the day, just randomly to get extra activity and LOVE them. My favorites? Not sure I know the name of them, but I do like Plie type squats, jump squats, very slow, deep squats….awesome ideas!

  4. Squats are my most favorite move, I love them all!

  5. I’ve become a great big baby when it comes to resistance training – I’ve promised myself that post-ultra I’ll jump into it in earnest!

  6. Definitely jump squats! They’re fun and they get my heart rate up super quick.

  7. Thanks for this. It’s supposed to rain the next few days, so I can’t go for my run. I never use “favorite” and “squat” in the same sentence! But gonna try some of these today.

  8. absgoldberg

    Rear foot elevated split squats!!! Like the split squat but with your back foot elevated, it hits both the front and back of the lower body.

  9. That split squat is a lunge! 😛 Also an excellent exercise to do.
    Anyway, now that I’m done being an annoying butt…
    My fav squat is the sumo squat!

    It’s such a coincidence because I noticed yesterday that my butt is pretty flat (and fat) so I asked a personal trainer friend what I could to round it out – squats. Any kind. Just make them super heavy and keep the count low. 3-4 sets. So I did 3 kinds of squats with dumbbells, 10reps each. My butt is tired.

  10. The heavier, the better, in my opinion! Leg day is my fav! I love partial squats because I get to load the bar so much…I love Olympic + power squats because that’s just my bread and butter of weightlifting…and I love overhead squats because notsomany people do them, but they are freaking hard and make you feel like a rockstar! ~ Lindsey

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