Squats: Types & Benefits!

Squats: Types & Benefits!

Weight training and aerobic activities are two most effective forms of exercise which help in boosting the weight loss process. There’s one single form of exercise that covers the benefits of these two – Squats. Squats are the perfect staple and they make your body look pretty amazing in just some time.

They are a complete workout for your lower body including calves, hamstrings, glutes, quads, and lower back. Not only does it shape your lower body especially the butt, it also to burn more calories in comparison to its counter types of exercises.

Today we have got some great variations in squats which will not only keep you addicted to this exercise but will also double the level of impact it makes on your body. Checkout now-

1. Body weight squats

Before trying out the advanced types of squats, it is very important to perform the basic squat in the right manner. This type of squat is the regular and most basic pose of the exercise which absolutely requires no equipment. The main key that will help you master this form of squat is to pretend that you are sitting on a chair and remember to put all your weight on the heels. Following are the steps –

a) Feet hip width apart and slightly pointed out.

b) Squat down to where your knees reach a 90-degree angle.

c) Try to maintain the weight through your heels as you push yourself back up to start.

d) Repeat 2-3 sets of 15 body weight squats.

It is very important that you do not lean forward and maintain a flat back while doing this exercise.

2. Jump squats

This is the advanced step for basic squats. Use the same pose but instead of going down with your body weight explode up and land back safely in the squat position. Use the following steps for perfect posture-

a) Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.

b) Dip your knees in preparation to leap.

c) Explosively jump as high as you can.

d) When you land, immediately squat down and jump again.

e) Repeat 2-3 sets of 10 jump squats.

3. Sumo squats

In this type of squats, your feet need to be wider that you butt width and the feet need to be significantly angled in outward direction. This form of squats targets your inner thighs. To do it follow these simple steps-

a) Stand with your feet wide, toes pointing out.

b) Hold your hands in front of your chest and bend your knees, lowering your hips deeply so your thighs are parallel with the floor.

c) Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.

e) Do two sets of 15 reps.

f) If you want to make it more difficult grab some weight

4. Pulse squats

Want to feel more heat and pressure? Then this will really blow you off. See the steps now-

a) Get into basic squat form.

b) Once you reach the bottom of the squat, instead of coming back up all the way only come half way up, and then lower back down into the squat.

c) Repeat this 20 times

5. Single leg squats

Another exciting variation in squats is to go for a single leg to increase the level of pressure to another level. To do this form of squats follow the listed steps-

a) Lift your left leg either behind you or keep it as straight as possible in front of you.

b) Now squat down on the right leg.

c) Repeat this 20 times and then switch the legs and follow the same process.

6. Barbell/dumbbell squats

Now that you’ve got your basic form down, it’s time to add some weights to your squat. This type of squat is a pretty advanced exercise that needs to be done in the gym and with equipments.

a) Stand with your feet hip-distance apart, holding a dumbbell or bar across your upper back with an overhand grip

b) Bend your knees while keeping all the weight in your heels.

c) Don’t let your knees move beyond your toes or your knees roll out or in.

d) Press through your heels, and straighten your legs to return to standing.

e) Do 2-3 sets of 15 squats.


Some of major benefits and results of opting for these squats forms in your daily exercise regime are highlighted as below –

a) Builds muscles throughout your body

Though the main target of squats is lower body and legs but they also promote muscle growth around your entire body. The major reason behind this is the high intensity of this exercise which creates an anabolic environment and pushes the body to release hormones that are vital for muscle growth.

b) Burns fat and boosts weight loss

Along with building and toning muscles, squats helps in faster calories burnout. The intensity level of this exercise is so high that the rate of fat and calorie burning increases by 50%. So squats make a superb general workout for health and weight loss, as well as being a specific muscle toning exercise.

c) No equipment workout

It is a completely no equipment workout which is one the biggest advantage as you can do it anywhere and anytime you want. This also explicates that even when you are not able to visit your gym you are not away from your fitness/weight loss regime.

d) Improved flexibility

The bending and stretching of your knees will strengthen your knee muscles and allow more oxygen and blood to flow around the joints, thus helping to keep them flexible and strong at the same time.

e) Better functioning of the digestive system

Squats help you to remove waste from the body. It improves the pumping of body fluids, aiding in the removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for the improved movement of feces through your colon and more regular bowel movements.

f) Rounded butt

Benefits of squats wouldn’t be complete without including a butt toning in our list. Squats can firm up your buttocks in no time at all!


If you are new to the squats, you should start slowly. Before each session, take time to warm up your body. Be careful to keep your knees in proper alignment as you squat to avoid injuries.