Leg training days can be tough because our legs are made up of a large group of muscles and activating them can be taxing on the body.
It is the reason why people often skip leg training or do it halfway. But working your legs is just as essential as working any other muscle in your body. Legs help us maintain balance, run, sit, walk, and do other activities. A weak leg muscle puts us at risk for fracture, loss of balance, and muscle strain.
Squats are one of the best exercises to work the leg muscles. They are comparatively easier than lunges and can be performed by anyone.
If you want to benefit from your leg session, you can add weights to your training and modify the traditional squat. Here are 6 weighted squat variations you can do in one day.
1. Cup squats
Stand with your feet apart and your hips turned slightly outward.
Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
Bend at the hips, knees, and ankles to lower into a squat.
Continue until your hips are slightly lower than your knees.
To rise up, push your feet back to the ground and return to the starting position.
Complete 10 reps, rest, and repeat for a total of two to three sets.
2. Bulgarian squat
This exercise helps improve balance and mobility. It can help strengthen your lower body, and adding weight activates your upper body muscles.
Come into a split stance with your right foot forward and your left foot elevated on a bench behind you.
Hold a dumbbell in each hand with your elbows close to your body.
Inhale and lower your left knee (back knee) toward the ground while keeping your torso upright.
Exhale and push your right foot (front foot) back to the ground to return to the starting position.
Complete 10 repetitions and then switch legs. Complete three sets with each leg.
3. Dumbbell Shoulder Squats
Stand up, holding a pair of dumbbells over your shoulders.
Keep your head up, squeeze your abs, push your hips back, and bend your knees.
Slowly lower your body into a squat, hands at your sides.
Hold this position for a few seconds.
Then push up to the starting position.
Perform between 8 and 12 repetitions.
4. Barbell squat
Performing barbell squats activates muscle groups throughout your entire lower body, including your quadriceps, hamstrings, hip flexors, glutes, calves, and lower back muscles.
Stand with your feet hip-width apart.
Place the bar just above the shoulders on the trapezius muscles and hold it firmly on both sides.
Bend your knees, push your hips back, and lower into a squat. Lower yourself until your knees form a 90 degree angle.
Stand up slowly without locking your knees and repeat the movement.
Perform between 8 and 12 repetitions.
5. Landmine Squats
Landmine squats are a full body exercise that works your upper and lower body at the same time. The exercise helps activate the hamstrings, quadriceps, glutes, abs, triceps, deltoids, and trapezius.
Stand with your feet shoulder-width apart and hold the Landmine bar with both hands at chest height.
Keep the weight close to your chest and squat down, bending your knees and pushing your hips back.
Pause for a few seconds in the squatting position.
Press into your heels, extend your knees, and drive your hips forward to rise up for one rep.
Perform between 8 and 12 repetitions.
6. Dumbbell Side Squat
Stand up, holding a pair of dumbbells at your sides.
Keep your head up, squeeze your abs, push your hips back, and bend your knees.
Slowly lower your body into a squat, hands at your sides.
Hold this position for a few seconds.
Then push up to the starting position.
Perform between 8 and 12 repetitions.
