Leg workout: 6 ways to do squats with weights

Leg days can be tough because our legs are made up of a large muscle group and activating them can be taxing for the body. It is the reason why people often either skip leg workout or do it half-heartedly. But working on legs is as essential as targeting any other muscles of the body. Our legs help us to maintain balance, run, sit, walk and assist in several other activities. A weak leg muscle puts us at the risk of fracture, loss of balance and muscle strain.

Squats are one of the best exercises to target the leg muscles. They are comparatively easier than lunges and can be done by anyone. If you want to benefit from your leg day session then you can add weight to your workout and modify the traditional squat. Here are 6 variations of squats that you can do in a day.

A goblet squat can be performed using a kettlebell or dumbbell. This exercise targets your quads and at the same time works on your core and shoulders.

Step 1: Stand with your feet hip-width apart, holding a kettlebell with both hands close to your chest.

Step 2: Bend your knees and push your hips back to come into a squat (thighs parallel to the ground), keeping your core tight, spine and neck straight.

Step 4: Pause for 2-3 seconds. Press feet firmly into the ground to stand up.

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This exercise help to improve your balance and mobility. It can help to strengthen your lower body and adding weight activates your upper body muscles.

Step 1: Stand straight facing away from a bench, chair or an elevated surface. Hold a dumbbell in each hand and keep your hands by your side.

Step 2: Rest one of your feet on the elevated surface behind you. Make sure your feet are roughly hip-distance apart.

Step 3: Engaging your core, bend the knees of your front feet so that your back knees and ankle bend naturally as you squat down.

Step 4: Stay in this position for a few seconds and then push your heels to get up. Repeat the same with the other leg.

Dumbbell thruster is a compound exercise that provides you with the double benefits of a front squat and a shoulder press.

Step 1: Stand straight with your feet wider than hip-width apart.

Step 2: Hold a dumbbell in each hand in front of your shoulders with your elbows bent.

Step 3: Push your hips back and lower your body into a squat position.

Step 4: Press feet firmly into the ground to stand up and at the same time stretch your hands overhead, finishing with biceps by ears

Step 5: Pause, bring your hands back to the starting point and repeat the same.

Performing barbell sumo squats activates muscle groups throughout your lower body, including your quadriceps, hamstrings, hip flexors, glutes, calves, and lower-back muscles.

Step 1: Stand on the ground with your feet hip-width apart.

Step 2: Place the barbell just above your shoulders on your trapezius muscles and hold them firmly from both sides.

Step 3: Bend your knees, push your hips backwards and lower into a squat. Go down till your knees are at 90-degree angles.

Step 4: Slowly stand up without locking the knees and repeat the move.

Landmine squat is a full-body exercise that works on your upper and lower body at the same time. The exercise helps to activate the hamstrings, quadriceps, glutes, abs, triceps, deltoids, and trapezius muscles.

Step 1: Stand straight with your feet shoulder-width apart holding the barbell with both hands at chest height.

Step 2: Keep the weight close to your chest and squat down, bending your knees and pushing your hips back.

Step 3: Pause for a few seconds in the squat position.

Step 4: Press your heels, extend the knees and drive your hips forward to stand up to complete one repetition.

Single leg squat or pistol squat works the same muscles used for running. Your hips, hamstrings, quadriceps, gluteus maximus, and calves all are activated while performing this exercise.

Step 1: Stand straight with both your legs hip-width apart, holding a dumbbell in each hand.

Step 2: Lift your left leg out and hold it straight and slightly in front of your torso. Keep your arms by your side or out in front of you for balance.

Step 3: Engage your torso, push your hips back as you lower into a squat position.

Step 4: Squeeze your glutes as you push into the right foot to stand back up to complete one repetition.