Indeed, the squat can be practiced by a large audience and remains a formidable weapon to strengthen the lower body. Combined with varied movements, it remains the most effective exercise for firm and curved buttocks and well muscled legs, including the quadriceps, adductors and hamstrings.
Let’s discover 12 simple and effective exercises, with variations and variants, to do at home and that do not take more than 15 minutes.
1. Basic squat
Start with the basic flexions. Standing, legs shoulder width apart, arms outstretched and hands clasped. Flex your legs by pushing the buttocks backwards, making sure your thighs are parallel to the floor. Then push on your legs to return to the original position.
Repeat the movement 15 to 20 times.
2. Kick back
Standing with hands clasped, legs bent, straighten the body with a kick in the back, leg extended. This movement will work on the buttocks.
3. Squat Sumo or squat legs apart
The squat sumo or squat legs apart is a weight training exercise for adductors and quadriceps. It strengthens the buttocks and the inner thighs. Standing, arms stretched, hands clasped, legs apart, extending shoulder width. Repeat the same movements as the basic squat. To repeat 15 to 20 times.
4. Variation of sumo squat
It’s the same squat, legs apart, arms raised. Flex your legs by lowering your arms down and keeping them parallel. This exercise adds a bit of cardio .
5. Oblique Squat
Stand with your feet apart a distance greater than the width of your hips. Put your hands behind your neck. Squat down until your knees are at a 90-degree angle, keeping your chest straight. Stand up and bend your right leg towards the right elbow and return to the original position. Repeat the same operation with the other leg. Repeat this exercise 15 to 20 times. Your size will thank you.
6 . Jump in a squatting position
Standing, legs spread at the height of your shoulders, hands clasped, you jump up, arms back. Come back in a squatting position with your feet flat on the floor. This exercise is also good for your arms.
7. Narrow squat
Repeat the same movement as the basic squat but with the legs joined.
A warm up for the pistol squat.
8. Squat gun
Stand with feet shoulder width apart. Raise one leg in front of you by pushing the pelvis back and squat down on the support leg. Reach out in front of you to maintain balance. It is a difficult exercise with a lot of work for the knees. Do it carefully and do not squat too low. At first, you may be able to hang on to a piece of furniture.
9. Curtsey squat
This exercise consists of staying in a basic squat position. While squatting, you throw your right leg behind your left leg while keeping it flexed. Repeat the same exercise with the other leg. By doing this movement, many muscle groups are involved simultaneously.
10. Split squat
While standing, hands clasped, left leg to the back, you flex your legs still holding your left leg to the back. This exercise greatly strengthens your calves, hips and buttocks.