4 Types of Squads That you can do at home | How to grow your Legs | Nagina Fitness

Описание: 4 Types of Squads That you can do at home

1. Jump Squads

Begin standing with the feet hip distance apart and hands in front of the shoulders with the arms bent and palms facing forward.
Squat down as you drop the hips down and back. Go down low until the hips are below the knees.
Then, explode up into a jump as high as you can while reaching both arms overhead toward the ceiling.
Once you descend from the jump, land back down into your squat with bent arms. Repeat for the desired repetitions.

2. Kettlebell Pistol Squads

Begin standing with all your weight in one leg. Hold a kettlebell at your chest with both hands so that arms are bent.
Sit the hips down and back as you squat down while driving the knee of the working leg outward. The non-working leg will shoot forward, straightened to allow you to squat lower.
Once the hips are below the knees, reverse the motion as you stand back up and straighten both legs.
Repeat for the desired repetitions on both legs.

3. Split Squats

Begin standing with your feet together and your hands on your hips.
With one foot, take a large step back behind the other while keeping both legs straight. The front foot should be flat on the ground while the back heel should be lifted off the ground.
Now, squat straight down as you bend both legs and keep the hips square facing forward.
Once the back knee is about an inch off the ground, reverse the motion as you straighten both legs and raise back up.
Repeat for the desired repetitions, on both legs.

4. Sumo Squats

Begin standing with your feet out wide, your toes turned out, and your hands on your hips.
Lower the hips down and back as you squat down until your hips are below your knees. Be sure to push both knees outward away from each other.
Once you feel a deep inner thigh stretch, reverse the motion as you stand back upright straightening both legs completely.
Repeat for the desired repetitions.

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