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Over the last few months, fitness enthusiasts have had to learn how to exercise at-home. With gyms being closed, it is important to discover the exercises that can be done at home while still delivering top-notch results. In addition to finding routines that can be done with no equipment, it is important to activate strength throughout your entire body. A squat is a dynamic movement that engages muscles throughout your entire body. With so many variations of squats, they can offer you an incredible workout without the need for any weights at all. In this article, we will talk about the different variations of squats and how they can be used to strengthen your entire body.

Basic Squats

When you usually complete squats with heavy weights on your shoulders or in your hands, it may seem silly to complete basic squats only using your body weight. Completing basic squats using only body weight allows you to improve your form and gain a deeper range of motion. In addition, there are many simple variations that you can use to enhance this motion.

Basic Squat Variations

If you are looking for simple variations to the basic squat, try the following things:

  • Complete basic squats on your tiptoes.
  • Try doing squats with one toe pointed and the other flat. Switch. 
  • Try balancing on one foot and completing a one-legged squat.

There are many ways you can increase your strength by doing bodyweight squats. If you are looking for a challenge, begin doing all squats on one leg.

Jump Squats

If you want to engage in a calorie-torching workout, incorporate jump squats into your routine. Jump squats give you a full range of motion without utilizing any weights. 

How To Do a Jump Squat:

Jump squats are fairly intuitive. To complete a jump squat with proper form, follow these instructions:

  1. Stand with feet hip-width apart
  2. Lower your butt back until your thighs are parallel with the floor. Place your weight on all four corners of your feet and jump high into the air
  3. Land with your knees bent and begin lowering into a squat. Repeat.

Why Jump Squats?

Jump squats can be used to strengthen your glutes, hamstrings, and abdominals. Not only are they great for increasing strength, but they also help to increase cardiovascular endurance. If you are looking to begin incorporating jump squats into your at-home fitness routine, try doing five rounds of fifteen jump squats. 

Bulgarian Split Squats

Bulgarian split squats allow you to work the deepest parts of your hamstrings and quadriceps. This exercise allows you to isolate and focus on strengthening one leg at a time.

How to Do a Bulgarian Split Squat

Bulgarian split squats are easy to do; all you need is a product that you can elevate your rear leg on.

  1. Place your right (front) leg on the floor. Place your left (rear) foot on a table, chair, or surface behind you.
  2. Sink your body towards the ground. Bend your legs. Try to lower your body until your right thigh is parallel with your floor and your left knee is touching the floor.
  3. Rise to a standing position and repeat. Switch legs when your repetitions are done.

This workout engages every muscle that is located in your leg. 

Sample Routine For a Sculpting At-Home Squat Workout:

Set 1: 30 seconds on, 10 seconds off. 3 Rounds.

  • Basic Bodyweight Squats
  • Squats with Right Toe Pointed
  • Squats with Left Toe Pointed

Set 2: 3 Rounds.

  • 20 Explosive Jump Squats
  • 20 Bulgarian Split Squats – Right Leg
  • 20 Bulgarian Split Squats – Left Leg

Set 3: 45 seconds on, 15 seconds off. 4 rounds.

  • Jump Squat with Pulse at the Bottom
  • One-legged Squat – Right Leg
  • One-legged Squat – Left Leg

This routine will give you a dynamic, full-body workout without using any equipment.

Conclusion

Squats are one of the few workouts that are extremely versatile and effective. If you are looking for a full-body workout that can be done with no equipment, squats are the motion for you. Squats activate your glutes, hamstrings, abdominals and more. Incorporate squat variations into your routine to enhance your strength and conditioning efforts.

To a Fitter Healthier You,

Brian from Home Gym Strength – Guest Writer

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