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Squats are one of the most important exercises in any workout routine and can help you improve your mobility and strength. Squat exercises target muscles in the legs, glutes, and lower back, and when done correctly, they can help you develop greater mobility, flexibility, and balance. There are a variety of squats that can be used to target different muscle groups and some even provide an aerobic component as well. In this article, we’ll cover the benefits of squat exercises, how to properly do them, and several variations you can use to develop greater mobility.
Shop The Collection: Squat RacksSquat exercises are incredibly beneficial for developing greater mobility. When done correctly, they can help strengthen and stretch the lower body, which is essential for improving balance and coordination. Additionally, squats can help improve posture and reduce the risk of injury from sports or everyday activities. Other benefits include increased muscular endurance, increased energy levels, improved cardiovascular health, and fat loss. The best part about squat exercises is that you don’t need any special equipment to do them - all you need is your own bodyweight.
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Before attempting any kind of squat exercise, it’s important to make sure you’re doing them with correct form and technique. Here are some tips to get you started:
Shop The Collection: KettlebellsNow that you know how to correctly do a basic squat, let’s look at some variations you can use to work different muscle groups and develop greater mobility.
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The Goblet Squat is a great variation to target the entire lower body. To do the Goblet Squat, start by holding a dumbbell or kettlebell in front of your chest with both hands. Keep your elbows tucked in as you lower yourself into a squat, making sure to keep your chest up and your back straight throughout the movement. Pause at the bottom of the squat and then press through your heels as you stand back up.
This explosive variation will not only help you develop greater power and strength but also increase your heart rate for an added cardio component. To do the Jump Squat, start by standing with your feet slightly wider than shoulder-width apart. Lower yourself into a squat and then explode up off the ground and jump as high as you can. Land softly on the balls of your feet and immediately lower yourself back into a squat. Repeat for 10-15 reps.
The Sumo Squat is another great variation that targets the inner thighs and glutes. To do the Sumo Squat, start by standing with your feet wide and your toes turned out at a 45-degree angle. Keeping your chest up and your back straight, lower yourself into a squat and pause at the bottom. Then press through your heels to stand back up. Make sure to keep your knees pointed out throughout the entire movement.
The Bulgarian Split Squat is a single-leg exercise that helps improve balance and stability. To do the Bulgarian Split Squat, start by standing a few feet away from a bench or box. Place one foot on the bench behind you and then lower yourself into a lunge position. Make sure to keep your torso upright and your knee tracking over your toes as you lower yourself down. Press through your front heel to stand back up. Make sure to do equal reps on each leg.
The Pistol Squat is an advanced variation that requires a lot of balance and control. To do the Pistol Squat, start by standing on one leg and extending the other leg out in front of you. Keeping your chest up and your back straight, lower yourself into a deep squat and pause at the bottom. Press through your heel to stand back up and repeat for 8-10 reps on each side.
Squat exercises are incredibly beneficial for developing greater mobility and strength. There are a variety of squats that can be used to target different muscle groups, and when done correctly, they can help you improve your balance, coordination, and posture. So, if you’re looking to develop greater mobility and strength, give some of these squat variations a try!
