I hope you have been practicing your form, because this week we are going to work on two different variations. By doing different variations of squats, you will emphasize different areas of the muscle groups that the squat exercise hits. If you have not read our previous post on basic squat form and what muscles it hits, please review your .
The first variation is what we call a sumo squat (also known as the plie squat). With this variation your feet will be wider than your basic squat. So you are in a wide stance with your toes pointed out. As you come down keep your core engaged and your back up right. As you get to about 90 degrees begin to push back up through your heels, feel as though you are trying to draw your heels together. When you reach the top really give the glutes a good squeeze almost as though you are tucking your hips up under you. The sumo squat will emphasize the inner thigh and glutes, especially if you focus on the squeeze of the glutes at the top of the squat. Work on doing three sets of 15 reps of the sumo squat.
The second variation is what we call a quick squat. This type of squat your feet and knees are pushed together (there will be no space between your knees and feet). As you come down, push your butt back keeping your knees directly over your feet and your back up right. Try to go down to 90 degrees or slightly lower if your flexibility allows for it. When you push back up, drive through your heels. The quick squat will target the outside of the hip and glute as well as the outside of the quad. Work on doing three sets of 15 reps of the quick squat.
Here is a good circuit to work on that will include your basic squat:
- 2 sets of (get warmed up first)
- 2 sets of sumo squats
- 2 sets of quick squats
Now repeat this all over again. Add some jumping jacks in between to add a cardio element to get that heart rate pumping. This will give you a quick yet efficient workout!
Practice your forms, because next week we will add in an agility element to our squats that will challenge your body to the max!