3 Types Of Squats You Should Be Doing

Bootys come in all different shapes and sizes, but that’s not to say that you cannot change the way your derriere looks. Working hard to get the ‘ideal butt’ has become a priority for most women, but who can blame them when the likes of Kim Kardashian, Nicki Minaj and J-Lo are parading their lady lumps?

Before competing, I used to love squats, but once I had the backing of my coach, I realised I loved them because I wasn’t doing them frequently enough/heavy enough. Since then, I’ve taken a stand to incorporate squats more than once a week and as heavy as possible.

Because of this, I’ve found new and exciting ways of performing squats:

  1. Back Squat – This is your everyday man’s squat. I think this is the most common type of squat, but there’s a reason for that; it’s one of the most beneficial. When doing back squats, you can feel every inch of your body working hard to complete the reps, thus burning more fat and keeping that heartrate sky high.

vicky squat

How to: With your feet shoulder width apart, lift an appropriate weighted barbell onto your upper back. As you begin to lower your bum to perform the squat, ensure your legs stay parallel and do not ‘buckle’ under the pressure of the weight. If this happens, knock the weight down a little and try again.


  1. Bulgarian Split Squat – Some may see this as more of a ‘weighted lunge’ but it is in-fact a type of squat which will benefit your balance while also working on those legs and that booty!

split squat

How to: With an appropriate weighted barbell on your back or dumbbells at your side (as with the back squat), raise one leg behind you and place it on a bench that is around knee height. Using the leg placed firmly on the floor, power through the split squat ensuring your legs are holding the fort. When performing the split squat, take your raised knee as low to the floor as possible, but again if this hurts or your front leg begins to buckle, decrease the weight and try again.


  1. Hack Squat – This one is something different for those who feel a pressure in their back when squatting (which is fairly common, I may add). Admittedly the hack squat is a cross between a deadlift and a squat, but it does offer the benefits of both! Increasing quad strength and removing pressure of the spine, this one is a great option.


How to: Place an appropriately weighted barbell behind you and straight directly in front. With your feet firmly placed in a comfortable position on the floor, squat down to grab the barbell behind you. Keeping your back straight and chest up, lift the barbell until your standing up straight.


Okay, so WHY should you try these (or any other type of squat)?

  1. Improves balance and coordination
  2. Burns more fat, faster!
  3. Works your entire body
  4. Uses your core … which means ABS!
  5. Gets your heart rate up

Remember: Always perform squats with the correct form and reduce the weight if the exercise becomes uncomfortable. Squatting incorrectly can lead to injury, so please seek the advice of a professional if you’re unsure.

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