8 types of squats to help you get leaner, faster and relieve back pain

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Squats are a great exercise with many modifications. The life hacker tells which one should be chosen depending on your goals and physiological characteristics.

Who will squats help?

Anyone who wants to lose weight

To burn fat and build muscle, you need a lot of reps. Once or twice a week, do six sets of five overweight squats (50-60% of maximum). Choose the weight so that you feel it after the third squat in each set.

Anyone who wants to improve their figure

Your choice of squats is with a barbell on the shoulders. Do 3–5 sets of 10 reps at 60–70% of your max weight two to three times a week. Try to move less by inertia. Instead, squeeze your glutes harder with each repetition.

Anyone who wants to run faster

Squats with a lot of weight (75% of the maximum) are suitable for you. Do 3-5 sets of 3-5 reps each. Alternatively, choose the Bulgarian Squat (Lunges with the supporting leg on a dais): Three sets of 10 reps per leg. Do each of these squats once or twice a week.

Anyone who wants to get rid of back pain

Under the supervision of a doctor or trainer, slowly and consciously do the classic squat or squat on the bench - 3-5 sets of five repetitions. Focus on stabilizing your hips and core muscles.

Of course, there is no particular type of squat that will suit anyone.

Mike Reinold Head of Champion Physical Therapy and Performance Boston Team of Physiotherapists and Personal Trainers

Anatomically, we are all far from the ideal Vitruvian man of Leonardo da Vinci. Nevertheless, it is the imperfection of your body that will tell you which squat option will give the best result.

Exercise options based on anatomical features

1. Classic squats with kettlebells

Ideally: for a long torso.

Chances are, you lean forward when squatting. The extra weight in your arms will help distribute the load between your glutes, hamstrings, and quads, so you can do squats with a straight back.

2. Squats on the bench

Ideally: for short legs.

The bench will help you squat deeper than your legs allow in a regular squat without fear of injury.

3. Ribbon squats

Ideally: if the knees are turned slightly inward.

Fasten the tape just above your knees so that it is taut and slightly squeezing your legs. By counteracting this force, you will tend to spread your knees. This will help keep your hips parallel while squatting.

4. Squats with a barbell on the shoulders

Ideally: for a short torso.

Place a barbell or bodybar on your shoulders and squat, distributing your weight over the back of your thigh without overloading your lower back.

5. Sumo squats

Ideally: if the hips are not flexible enough.

Place your feet wider than your shoulders, spread your socks to the sides. Go down as deep as possible to work out your inner thigh better.

6. Squats with raised heels

Ideally: with flat feet.

Without natural deflection of the foot, it is difficult to transfer weight to the heels. Put your heels on a slight elevation, then it will be easier to squat.

7. Squats with socks spread

Ideally: for long legs.

Roll your feet to the sides 45 degrees - not as much as in a sumo squat. This will allow you to go deeper. Keep your knees over your middle toes.

8. Squats with dumbbells

Ideally: with asymmetry.

By the distance from the floor to the dumbbells, you will immediately understand in which direction you are leaning more. By adjusting the weight, you can work the muscles of the weak side better and restore symmetry.