{"id":4868,"date":"2023-07-09T14:27:12","date_gmt":"2023-07-09T14:27:12","guid":{"rendered":"https:\/\/samysart.com\/?p=4868"},"modified":"2025-07-10T05:49:46","modified_gmt":"2025-07-10T05:49:46","slug":"different-types-of-squats","status":"publish","type":"post","link":"https:\/\/personalsportcoach.ch\/en\/different-types-of-squats\/","title":{"rendered":"The different types of squats and their advantages"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/differents-types-de-squats-1024x683.jpeg\" alt=\"\" class=\"wp-image-4873\" srcset=\"https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/differents-types-de-squats-1024x683.jpeg 1024w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/differents-types-de-squats-300x200.jpeg 300w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/differents-types-de-squats-768x513.jpeg 768w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/differents-types-de-squats-1536x1025.jpeg 1536w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/differents-types-de-squats-2048x1367.jpeg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">side view of determined sportswoman doing squats at fitness studio<\/figcaption><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">The squat is the must-do exercise for <\/span><strong>firm legs<\/strong><span style=\"font-weight: 400;\">. But in addition to working your <\/span><strong>quads and hamstrings<\/strong><span style=\"font-weight: 400;\">, you can sculpt <\/span><strong>your glutes and adductors<\/strong><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Squats are great for strengthening your entire lower body. Ready to integrate this bodybuilding exercise into your daily life? Jump on board and<\/span> <a href=\"https:\/\/samysart.com\/en\/les-benefices-dun-entraineur-sportif-personnel\/\" target=\"_blank\" rel=\"noopener\"><strong>sculpt a dream body for yourself!<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Some squats to get quads of steel<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/front-squat-1024x683.jpeg\" alt=\"front squat\" class=\"wp-image-4876\" srcset=\"https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/front-squat-1024x683.jpeg 1024w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/front-squat-300x200.jpeg 300w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/front-squat-768x512.jpeg 768w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/front-squat-1536x1024.jpeg 1536w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/front-squat-2048x1365.jpeg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Blonde caucasian woman making squats with barbells<\/figcaption><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">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. <\/span><strong>But then what types of squats for your quadriceps?<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The chair: the basic squat to work your quads<\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The front squat<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"338\" height=\"338\" src=\"https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/front-squat.gif\" alt=\"front squat\" class=\"wp-image-4897\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Go to <\/span><strong>the gym<\/strong><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Then stand up, spread your feet shoulder width apart and cross your arms under the bar which is placed on the squat cage.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Raise your head so that the bar is against your neck, just below where the Adam&#8217;s apple should be.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Next, raise the bar so that it rests on the top of your pecs and your anterior deltoids (your front shoulders\u2019 muscles).&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Your arms crossed position throughout the exercise will provide great stability for the bar.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">To perform the movement, bend your knees until your thighs are parallel to the floor.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Don&#8217;t forget to contract your abs and to keep your head aligned with your spine.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">You can choose which types of squats you prefer from these two examples. Whether <\/span><a href=\"https:\/\/samysart.com\/en\/entrainement-sportif-a-domicile-7-conseils-pour-transformer-ton-salon-en-salle-de-sport\/\" target=\"_blank\" rel=\"noopener\"><strong>you prefer staying home alone<\/strong><\/a> <span style=\"font-weight: 400;\">or training at the gym.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">These exercises will <\/span><strong>benefit your entire lower body<\/strong><span style=\"font-weight: 400;\">, but even more so your quadriceps.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Some squats for firm hamstrings<\/strong><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">After the front thigh, give way to the back thigh! <\/span><strong>In order to perfect your thigh, here are examples of squats that will benefit your hamstring muscles:<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zooming in on air squats<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/air-squat.gif\" alt=\"\" class=\"wp-image-4878\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Standing with your legs shoulder-width apart, keep your arms along your body.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">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.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Get down as low as possible while maintaining stability and balance, with your upper body leaning slightly forward.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Once you have reached the lowest position, use the strength of your legs to come back up as you exhale.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">To accompany the movement, lower your arms along your body.<\/span><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The back squat : an exercise that can also be done at the gym!&nbsp;<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"498\" height=\"333\" src=\"https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/back-squat.gif\" alt=\"back squat\" class=\"wp-image-4895\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Place the bar on your trapezius (fleshy part of the shoulders) and spread your feet shoulder width apart.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Inhale and engage your perineum and transverse, then lower your ribs.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Bend your knees and lower your butt down and back; your bum should drop a little lower than your knees.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Then, push on your feet and contract your glutes to go back to the initial position.<\/span><\/li>\n<\/ul>\n\n\n\n<p><strong><a href=\"https:\/\/featness.app\/video\/170\/detail\" target=\"_blank\" rel=\"noreferrer noopener\">See the exercise<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">The Hack Squat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Inhale deeply and begin to lower your body by bending your knees. Keep your back straight and make sure your knees don&#8217;t extend beyond your toes. Continue lowering until your thighs are parallel to the floor, or as low as you can comfortably go.<\/li>\n\n\n\n<li>Exhale as you push your heels into the floor and straighten your legs to return to a standing position.<\/li>\n<\/ul>\n\n\n\n<p><strong><a href=\"https:\/\/featness.app\/video\/167\/detail\" target=\"_blank\" rel=\"noreferrer noopener\">See the exercise<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Some squats for a muscly butt<\/strong><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">In addition to the aesthetic side, building butt muscle means ensuring proper functioning of the hips, back and knees. <\/span><strong>Here are two examples of squats to have a butt of steel:&nbsp;<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The narrow squat: the original version of squats<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"620\" height=\"400\" src=\"https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/Narrow-Squat.gif\" alt=\"squat serr\u00e9 narrow squat\" class=\"wp-image-4899\"\/><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/featness.app\/video\/171\/detail\" target=\"_blank\" rel=\"noreferrer noopener\">See the exercise<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The Romanian deadlift: a more muscular squat variation<\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/featness.app\/video\/275\/detail\" target=\"_blank\" rel=\"noreferrer noopener\">See the exercise<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Some squats for your adductors\u2019 flexibility<\/strong><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Working your adductors is essential in order to maintain good leg flexibility and good blood circulation.<\/span><\/p>\n\n\n\n<p><strong>Here are two examples of types of squats for your adductors:<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The sumo squat: a variation of the basic squat<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"498\" height=\"329\" src=\"https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/sumo-squat-exercise.gif\" alt=\"\" class=\"wp-image-4880\"\/><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The side squat&nbsp;<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"498\" height=\"371\" src=\"https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/07\/squat-lateral.gif\" alt=\"squat lat\u00e9ral\" class=\"wp-image-4901\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Standing, spread your legs so that your legs form an equilateral triangle with the floor and make sure your toes are pointing straight ahead.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Inhale and contract your abdominal muscles and your glutes.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Shift your weight onto your right leg, bend your right knee and sit back as far back as possible during the down phase.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Your left leg should stay straight while your left foot rocks at the heel.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Keep your toes pointing up. Keep your right heel on the floor and keep your torso straight.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Pause at the bottom of the down phase, exhale and come back up to the starting position.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Repeat the exercise with the opposite leg.<\/span><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The different types of squats, in short:&nbsp;<\/strong><\/h2>\n\n\n\n<p><strong>There are many types of squats and this exercise is extremely beneficial for having firm muscles as well as a good health. <\/strong><span style=\"font-weight: 400;\">At the gym or at home, you can practice this type of bodybuilding quite easily and with optimal results if you are dedicated.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">If you need help with your muscle building in general, I offer you my personal training services! Physical and mental support to get back in shape! <\/span><\/p>\n\n\n\n<p><a href=\"https:\/\/samysart.com\/en\/prestation-coaching\/\" target=\"_blank\" rel=\"noopener\"><strong>Don\u2019t hesitate, contact me and get coached by a pro!<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4873,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45,1],"tags":[],"class_list":["post-4868","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils-sport","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The different types of squats and their advantages | Samysart<\/title>\n<meta name=\"description\" content=\"Include bodybuilding exercises in your sports routine and do a complete workout with different variations of squats.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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