6 Types Of Squats To Train Your Legs At Home

Physical exercise is something you need to do every day when you want to get strong toned legs. In this article we will talk about 6 types of squats to train your legs at home!

Although your diet also plays an important role in this, it is important to design an exercise routine that helps build muscle mass in this area of ​​the body.

Fortunately, in addition to traditional workouts in the gym, there are many plans and activities that can help you achieve great results from your home.

Among these options are several types of squats that in addition to strengthening your muscles also tone and tighten them.

In this article, we will tell you how to make these so you can start training your legs to make them look better.

Let’s get started!

1. The classic squat

The classic squat is a strengthening exercise that helps shape the legs, buttocks and hips.

It is ideal for beginners as it does not require too much experience or physical resistance.

How to make them

• Stand straight with your feet shoulder-width apart, back straight and knees slightly bent.
• Lower your hips to the floor, as if imitating the movement of sitting down on a chair.
• Prevent your knees from passing the tips of your feet and return to the starting position.
• Perform 3 sets of 15 repetitions.

2. Isometric squats

These types of squats are designed to help you gain strength in the thigh muscles. They can also help tone this area.

How to make them

• Support your back against the wall, with your hands on the sides of your body.
• Bend your knees and hold the squat for 3 or 5 seconds.

• Return to starting position and do 3 sets of 15 repetitions.

3. Bulgarian squats

This exercise is a mix between traditional squats and lunges, making it very effective in gaining strong and toned legs.

How to make them

• Find a bench to support your backbone and without losing balance, support yourself with your toes.
• Your front leg needs to be bent so that your knee is just above your heels.
• Lift your back leg while always lowering yourself with your back straight.
• Do 10 repetitions with each leg and complete 3 sets.

4. Ballet squats

Ballet squats mimic one of the positions in this traditional dance, hence the name.

It is a demanding physical exercise that helps strengthen the legs and buttocks, giving them a more toned and firm appearance.

How to make them

• Separate your feet slightly so that they are more than a shoulder width apart and bring the tips of the toes outward.
• From this position, bend your knees and lower your hips as much as possible while keeping your back straight.
• To make this exercise more complete, tip your toes to strengthen your calf muscles while squatting.
• Return to starting position and do 3 sets of 15 repetitions.

5. Rebound squats

With all the benefits of a traditional squat, this exercise is ideal for gaining firm legs and also helps burn calories and fat.

How to make them

• Get in the position you normally have in a traditional squat, lower yourself and instead of lifting your body all the way up again, do 5 or 6 jumps with your butt.

• Return to starting position and do 3 sets of 10 repetitions.

6. Side-moving squats

This type of exercise is a little more demanding than the previous ones, as in addition to physical strength it requires balance and coordination.

But it is ideal for toning the legs and tightening the buttocks.

How to make them

• Get into the original position for a normal squat, but instead of lowering yourself to the same point as in the previous exercise, take a small step to the left or right.
• When you put your foot on the ground, lower your hips without your knees surpassing your feet and then return to the starting position.
• Continue to perform 5 or 6 steps, doing the squat each time you put your foot on the ground.
• Repeat this on the opposite side and make 4 sets.

Are you ready to try these at home? While you can of course combine these squats with other exercises, performing them daily is an interesting alternative to achieving the legs you want.

Remember that you will not see the results immediately and you need to supplement this routine with other healthy habits