Different Types of Squats

The squat is one of the best glute exercises that truly works the biggest muscle in your body, the gluteus maximus. However, weighted back squats as well strengthen your hamstrings thighs and quads, core, calves, lats and as well surprisingly your all upper back.

One of the the function gluteus maximus is to accelerate hip extension also to perform external rotation. When you contract a muscle, it’s will go to bring the locations the origin and insertion closer together.

You probably know, you have to be very careful when workout with a big weights. When the time comes and you choose to do squats with a barbell, your muscles need to be prepared to push that heavy weight.


How to Do Squats Properly

Not using proper squat form when you do training could be result in injury.

Ok! Let's Start !

When standing, your feet are slightly wider than the width of your hips, toes facing front.

Drive your hips back—bending at the knees and ankles and then pressing your knees barely open.

You need to sit in a squat position when keep your toes and heels on the ground, chest up and shoulders back.

Strive to eventually reach parallel, which means that the knee is bent at a 90-degree angle.

Press to your heels and straighten your legs to return to a standing upstanding position.

This is a video demonstrating a proper goblet squat.

There are many different types of squats.

Goblet Squat

One of the types of squats is the goblet squat.

The goblet squat got its name from the fact that it seems like you're holding a goblet. If you do not have a kettlebell, you can use a dumbbell, stone, or any piece of gear that lets you to hold close it with both hands at chest height. When the use of a dumbbell, keep it vertically and place your palms underneath the top of the weight. Don't grip the weight too tightly. Holding the weight in the front of your body encourages you to stand up straighter, get upper back tight and puff out that chest. All the important tips when getting ready the body correctly for a good, safe squat. The Goblet is a natural progression from the air squat for amateur athletes that are new to squatting. It`s a very good place to begin as it is a perfect trainer that will build good foundations for any athlete’s fitness path. If you’re more experienced in weightlifting, hold your squatting position for 5-10 seconds while maintaining form.

Benefits of Barbell Squats

Glute Strength

Jumping Ability

Quadriceps Strength & Size

Greater Mobility

Enhanced Hormone Release

Benefits of Dumbbell Squats

Core Activation

No Spinal Load


Grip Strength

Unilateral Training

The main advantage of the barbell squatting is that it is a great full body strength exercise, but if you are worried about protecting your spine, than you should choose for the dumbbell or goblet squat version of this exercise.

Health Benefits of Squats

  • Squats lift your butt

  • Squats strengthen your core

  • Squats will increase power

  • Squats strengthen knees and joints

  • Squats build muscle all over

  • Squats reduce cellulite

  • Squats improve posture

Good luck on achieving your goals.