Squats are one of the most common functional movements of our body. people having difficulty in performing squats are generally had posterior chain weakness i.e weak glutes, hamstring and para spinal muscles. Research suggests that people who have good glutes and hamstring strength and flexibility they hardly develop any knee, back and foot issues irrespective of age and gender. so, guys, I am mentioning few squats variation which should be performed as part of fitness functional exercises regimen and adding common mistakes while performing squats.
Tips for performing proper squats.please have a look at the video. The very nice video correcting your common mistakes.
1. Wall squats
Align your hip and heel on the wall perform squats, holding your stomach 20% contracted and going down slowly. you can do initially 10 repetitions and 2 sets.
2. Squats with swiss ball
Place a Swiss ball/exercises ball at your mid-spine area, perform the squats.
- Sets- 2 (3-4)
- Repetition- 10
2. Advance level
you can challenge your surface further for advanced training your glutes, core and hamstring.
you can perform squats on a Bosu ball, trx loop, balance discs, barbell squats, kettlebell squats.
SQUATS VARIATION ON BOSU BALL
1.The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength Cond J. 2014 December 1.