The squat is the must-do exercise for firm legs. But in addition to working your quads and hamstrings, you can sculpt your glutes and adductors.
Squats are great for strengthening your entire lower body. Ready to integrate this bodybuilding exercise into your daily life? Jump on board and sculpt a dream body for yourself!
Some squats to get quads of steel
The quadriceps muscles are located in your front thigh. If you practice squats, on top of getting firm and muscular thighs, you will also strengthen your joints. But then what types of squats for your quadriceps?
The chair: the basic squat to work your quads
Stand with your back against the wall and slowly get down until your knees are at a 90-degree angle. Hold this position for a full minute, then slowly come back up.
The front squat
- Go to the gym.
- Then stand up, spread your feet shoulder width apart and cross your arms under the bar which is placed on the squat cage.
- Raise your head so that the bar is against your neck, just below where the Adam’s apple should be.
- Next, raise the bar so that it rests on the top of your pecs and your anterior deltoids (your front shoulders’ muscles).
- Your arms crossed position throughout the exercise will provide great stability for the bar.
- To perform the movement, bend your knees until your thighs are parallel to the floor.
- Don’t forget to contract your abs and to keep your head aligned with your spine.
- At the bottom of the movement, make sure to keep your natural arch and to push on your legs to return to the starting position.
You can choose which types of squats you prefer from these two examples. Whether you prefer staying home alone or training at the gym.
These exercises will benefit your entire lower body, but even more so your quadriceps.
Some squats for firm hamstrings
After the front thigh, give way to the back thigh! In order to perfect your thigh, here are examples of squats that will benefit your hamstring muscles:
Zooming in on air squats
- Standing with your legs shoulder-width apart, keep your arms along your body.
- Lower your hips back, keeping your chest straight and your torso tight. Inhale as you bend your knees and push your shoulders back while raising your arms forward.
- Get down as low as possible while maintaining stability and balance, with your upper body leaning slightly forward.
- Once you have reached the lowest position, use the strength of your legs to come back up as you exhale.
- To accompany the movement, lower your arms along your body.
The back squat : an exercise that can also be done at the gym!
- Place the bar on your trapezius (fleshy part of the shoulders) and spread your feet shoulder width apart.
- Inhale and engage your perineum and transverse, then lower your ribs.
- Bend your knees and lower your butt down and back; your bum should drop a little lower than your knees.
- Then, push on your feet and contract your glutes to go back to the initial position.
The Hack Squat
- Start by positioning the barbell on a support at shoulder height. Place your upper back under the bar, just below the base of your neck. Grasp the bar firmly with both hands.
- Straighten your legs and lift the bar off the support. Take a step or two backwards away from the support. Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outwards.
- Inhale deeply and begin to lower your body by bending your knees. Keep your back straight and make sure your knees don’t extend beyond your toes. Continue lowering until your thighs are parallel to the floor, or as low as you can comfortably go.
- Exhale as you push your heels into the floor and straighten your legs to return to a standing position.
Some squats for a muscly butt
In addition to the aesthetic side, building butt muscle means ensuring proper functioning of the hips, back and knees. Here are two examples of squats to have a butt of steel:
The narrow squat: the original version of squats
Place your feet hip-width apart. Flex your legs as if trying to squat all the way down until your thighs are parallel to the ground, while pushing your butt back. To avoid injury, be sure to place your body weight on your heels and keep your back straight.
The Romanian deadlift: a more muscular squat variation
Hold a dumbbell in each hand, arms to your sides, and bend your knees slightly. Then slowly bend the hip joint and lower the dumbbells as much as you can while making sure to keep your back straight. Get up slowly while making your glutes work.
Some squats for your adductors’ flexibility
Working your adductors is essential in order to maintain good leg flexibility and good blood circulation.
Here are two examples of types of squats for your adductors:
The sumo squat: a variation of the basic squat
The sumo squat is a variation of the basic squat where your feet are placed well over shoulder width apart and your toes point outward. To perform it well, bend your legs while pushing your butt back, while keeping your back straight.
The side squat
- Standing, spread your legs so that your legs form an equilateral triangle with the floor and make sure your toes are pointing straight ahead.
- Inhale and contract your abdominal muscles and your glutes.
- Shift your weight onto your right leg, bend your right knee and sit back as far back as possible during the down phase.
- Your left leg should stay straight while your left foot rocks at the heel.
- Keep your toes pointing up. Keep your right heel on the floor and keep your torso straight.
- Pause at the bottom of the down phase, exhale and come back up to the starting position.
- Repeat the exercise with the opposite leg.
The different types of squats, in short:
There are many types of squats and this exercise is extremely beneficial for having firm muscles as well as a good health. At the gym or at home, you can practice this type of bodybuilding quite easily and with optimal results if you are dedicated.
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