4 Squat variations for beginners + Video

4 Squat variations for beginners + Video

Squat. Squat. Squat. That’s what every fitness publication hammered into our brains in 2015 and here I am in 2016 saying the same thing, Squat. Not just for the real version of Kim Kardashian’s booty but because squatting the right way is great total-body fat burning workout and yes before you ask, it works. I’ve listed five squat position for beginners to try. They only require body weights and will get you comfortable squatting.

Video Below

Basic Bodyweight Squat

To start, keep your feet shoulder-width apart. Your toes should point ahead of you and keep your neck straight and tighten your abs.

You can either place your hands behind your head, or hold them straight ahead of you parallel with your shoulders keeping your palms facing down.

Slowly bend your knees and hips, sitting back with your hips. Your back should remain straight. Lower your body down till your thighs are parallel to the ground. Push your bottom backward and picture an imaginary chair and keep your knees behind your toes.

Continue down as deep as you can, hold it and squeeze! Feel the burn for 3 seconds, then in the same motion range, reverse to start position.

Congratulations! You’ve done a squat, quick take a photo and mention me on Twitter or Instagram @DubaiFitFoodie

Sumo Squat

Whenever I think Sumo, I think Sushi! To begin this fierce squat, stand with your legs wide apart with your toes pointing slightly outwards at 45 degrees.

Lower yourself down by bending your knees and hips, squatting until your thighs are in line with your knees. Keep your abs tight, back straight and do not let your knees move past your toes when lowering.

Push through your heels and power up to complete the exercise. Remember to keep your abs tight and your back straight.

Squat Jump

A squat and a jump, its that simple. This plyometric combination adds the fat burning benefits of cardio to your squat. Begin in squat position and lower your body half way, then power through your core and jump up explosively, swinging your arms for momentum.

As you land, return to squat position to complete the exercise, making sure to control your movements and land softly.

Wall Squat

In Nigeria we used to call this “Okada” my mum used to send us to the corner to do this when we were naughty. If I’d known how good they’d make my bum look, maybe I wouldn’t have sulked so much.

To begin, stand with your back against a wall with and keep your feet shoulder width apart.

Now, lower down bending your knees as your back slides down the wall until your knees are at 90-degree angles, making sure your knees are above your ankles.

You’re going to be there for 60 seconds, it’s going to be painful but you can do it. Feel the burn and overcome it.

Sample Workout 

Basic Squat – 20 reps

30 seconds rest

Sumo Squat – 20 Reps

30 seconds rest

Squat Jumps – 20 reps

30 seconds rest

Wall Squat – Hold for 60 seconds

Take 1 minute rest and repeat the whole workout 2 times.















































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