Do you know how Captain America became the “butt of America” (to quote Tony Stark)? Well, with that substance that they injected him to grow his musclesBut that’s something that doesn’t really exist, there’s no magic formula or miracle pill that helps to effortlessly mark your lower body, so you have to train, and you have to do it right.
When you talk about exercise routines, new trends appear from time to time, there is talk of new forms of exercise, innovative techniques and super advanced movements, but, among all that, there are some exercises that have managed to resist the passage of time and new trends, and that is because do they work.
One of those exercises is the squats, which, if you do them right, is a simple way to get that burn which indicates that you are doing things right and that you really put your muscles to work.
The problem is that squats basic (feet hip-width apart, lowering until your thighs are parallel to the floor and keeping your back straight and chin up) can get boring very quickly, and can become less challenging as you progress on your fitness journey. But do not despair, all you have to do is play with the postures and shapes, adding different variations to the routine so that you continue to feel that it is a challenge.
Quadriceps, glutes, hamstrings, and even the core (aka the abdominal muscles) are involved when you squat, which means that you burn many more calories than if you did isolated exercises targeting each of those muscles separately, plus they are more functional exercises and work several muscles at the same time helps prevent injuries and improve your performance in other exercises (like running or cycling).
If you really want strong and marked legs and buttocks, these variations of squats they’re for you.
Squat and Walk
Start with your feet hip-width apart and your toes pointing forward. Get in position low squat. Keep your chest up and your core contracted. Walk four steps forward and four steps back for one rep. Try to take big steps while maintaining a low squat position. Just remember to do a lot of squats a day to see results.
Squat with kick
Start with your feet hip-width apart and your toes pointing forward. Make a squat And when you go up, kick your right leg back, be sure to keep your core active for balance and control. Lower your right leg while lowering your back to a standing position. squat. Then do the movement with your left side.
Start with your feet shoulder-width apart and your toes pointing outward. Get in position squats and lower your hands until your fingertips touch the ground. Then, raise your arms and jump hard. Land with your knees soft in a squat position and your toes touching the ground again.
3-step jump squat
Start with your feet together, your toes pointing forward and your knees not touching. Get in a position of narrow squat. Then jump into the air and land on soft knees in a standing position. regular squat (with the legs separated at the height of the hips). Jump back up and land on soft knees in a folded sentadilla (feet shoulder-width apart, toes out). Then jump into a squat to return to the normal position and return to the narrow squat.
Burpee con Squat Hold
Start standing up, then bring your hands to the ground and jump your feet back into a plank position. Then jump with your feet forward, out of your hands, and with your toes pointing out. Stay crouched in the position of folded sentadilla and just lift your upper body. Put your hands back on the floor between your feet and repeat.