1. Regular Squats:
Stand with your feet a little wider than shoulder-width apart.
With your feet firmly on the ground, push your hips out while slowly lowering yourself.
Make sure that your toes point forward, knees are in the front, and your head and shoulders are straight.
Rise slowly
Repeat the same.
2. Wall Squats:
Do the regular squat but instead of pushing your hips out make sure that your back is straight with the support of the wall.
Do not bend lest you hurt yourself.
Repeat without sliding up and down the wall.
3. Frog Squats:
As you squat down, jump and land on your feet with your hands in the front.
Jump back up and repeat.
It is similar to burpees where you continue to stretch down and back up.
4. Jumping Jack Squats:
Start with jumping jack.
As your arms go down, squat down.
As your arms go up, your body should squat up.
5. Prisoner Squats:
Keep your hands behind your head.
Push your hip backward while you bend.
Keep your shoulders and arms straight.
Lower your body and squat
6. Monkey Squats:
Stand with your legs a little wider than shoulder-width apart.
Reach for one knee or toe (depending on how flexible you are) as you lower into a squat.
Still holding the toe, squat as low as you can.
Slowly rise and release the toe.
Make sure that you never pull or push the toe or knee.
7. Sumo Squats:
Keep your feet apart such that the distance between them is more than shoulder length.
Make sure that it is not so much that you lose your balance.
Hold a heavy weight with both your hands and perform a squat
Remember to keep your upper body straight as you bend your knees.
Lower yourself as much as you can.
8. Single Leg Squats:
Stretch one leg out in the front.
Stretch your hands in the front too.
Now, squat as low as you can.
You can use a piece of furniture for balancing.
9. Uneven Squats:
Place one foot on the floor and the other on the plank.
Do your regular squats.
Make sure that you balance your weight evenly.
Do not stress the knee.
If you have any problem doing this, do not attempt this squat.
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