Jump your feet out so that they're slightly wider than shoulder-width apart. Drive through your heels to stand and jump your feet back together, squeezing your glutes at the top, for 1 rep. Stand with your feet slightly wider than hip-width apart, toes slightly turned out, a weight in each hand on the tops of your shoulders, palms in. Drive through your heels to stand and squeeze your glutes at the top.
As you stand, press the dumbbells overhead, straightening your elbows completely. Keep your core engaged and hips tucked under to avoid arching your lower back. Slowly lower the weights back to your shoulders for 1 rep. Stand with your feet slightly wider than hip-width apart, toes slightly turned out, a weight in both hands in front of you so it hangs vertically.
Stand with your feet slightly wider than hip-width apart, toes slightly turned out, a dumbbell in each hand at your sides, palms in. Stand with your feet slightly wider than hip-width apart, toes slightly turned out, a weight in each hand at the tops of your shoulders, palms in. Then lift your right leg out to the side, flexing your foot and keeping your leg straight and toes forward.
You'll have to put more weight onto your left leg, but focus on keeping your back straight and core engaged. Lower your right for 1 rep.
Do reps, then switch sides and repeat. Stand with your feet slightly wider than hip-width apart, toes slightly turned out, holding a kettlebell by the handle with both hands in front of you, palms in, elbows bent. Stand with your feet slightly wider than hip-width apart, toes slightly turned out, a kettlebell in each hand at your shoulders with the weights on the outside of your forearms, palms in, elbows bent. Stand directly underneath a barbell inside a squat rack, feet parallel, so that the bar rests on your collarbone and gently presses against your throat.
Grab the bar with your hands just wider than shoulder-width apart, elbows forward, palms up. Stand tall, unrack the barbell, and step back.
Place your feet slightly wider than shoulder-width apart and turn your toes out 20 to 30 degrees. Push your hips back and bend your knees to lower into a squat, pushing your knees slightly out to the sides. Keep your chest upright. Grab a barbell inside a squat rack with your hands a bit wider than shoulder-width apart. Duck underneath the bar and push your upper back against it. Stand with your feet slightly wider than hip-width apart, a looped resistance band around your ankles, toes slightly turned out, arms at your sides, palms in.
Bend your elbows and bring your palms together in front of you. If your knees are caving in as you lower or stand, try looping the band just above the knees. As you straighten your knees, push out aginst the band a little to keep your knees from caving. Targets the gluteus maximus, gluteus medius, quadriceps, hamstrings, and core. Stand with both feet on a resistance band about shoulder-width apart.
Grab each end of the band and bring your hands to shoulder height, elbows out to the sides, so the band comes over the backs of your shoulders. Press through your heels to stand up straight. As you stand, press your arms overhead until they are extended fully. Keep your core tight and squeeze your butt at the top.
Slowly lower your hands back to your shoulders for 1 rep. Stand with your feet wider than shoulder-width apart, toes turned out, holding a dumbbell on each end with both hands in front of you. Drive through your heels to stand as you swing the weight overhead, keeping your arms straight, squeezing your glutes at the top, for 1 rep. Stand with your feet slightly wider than shoulder-width apart, toes slightly turned out, fingers interlaced behind your head, elbows out. You can also swing your arms the way you would with a regular jump squat.
Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Squats may be one of the easiest workout moves as far as execution goes you don't need any equipment , but they're also one of the most effective—especially when it comes to building up your glutes.
That being said, there is more than one type of squat. And, while many of us are familiar with traditional squats, there is actually an even more effective variation—the sumo squat. So were we. So we enlisted the help of two fitness experts—Adam Swartz and Selena Samuela—to break down the difference between sumo squats and traditional squats exercises and explain which one is more effective at building muscle mass.
Meet the Expert. Swartz explains that squats are a fundamental movement pattern for humans, as our joints are designed to squat. As Swartz previously mentioned, squats are a compound exercise, engaging multiple muscle groups. The lower body is the active part of the squat and goes through what's called triple flexion as the body lowers. In other words, the hips, knees, and ankles all bend together to enable movement. Upon reaching the bottom of the range, the joints then extend to drive the body back up, with all of the attendant muscles working.
So the entire lower body goes through different levels of work to lift our bodies up and down. Simultaneously, the upper body is working as well, especially the core, in order to stabilize the torso throughout the movement. Because the hips are actually ball-and-socket joints, there is a broad range of hip positions to squat in, Swartz explains.
One of them? The sumo squat. While in a regular squat, your feet are positioned about shoulder length apart with your toes and knees facing forward, just slightly turned out. Because sumos are still fundamentally squats, they provide many of the same benefits, Swartz points out. However, there are a few key differences:. People often ask how many calories different exercises burn. If you are working intensely, the average person will burn about calories every 10 minutes.
Want to try other moves to tone up your lower body? Here are some other great exercises you might like:. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website.
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