5 squat exercises that will make you gain leg power

Practice these 5 squat variants, with which you can work different parts of your legs and thus increase their power.

Luis Alonso Marcos, an expert mountain runner, explains how to do it.

1 Side squat.

Work glutes

Take a step to the left and bend your right knee to squat, your left leg should slide smoothly to the left and be extended.

Using force on your right foot, get back on your feet. Repeat the exercise with your right leg. Do 15 reps on each side.

2 Squat with spin.

With this you will work glutes, in addition to strengthening the abdomen.

 Do a squat, while you rise, extend your arms and turn your torso to the right; Return to center, do another squat, and lift by twisting your torso to the left.

Do 2 sets of 15 reps, alternating sides. To increase the challenge, do it while holding a fitball.

3 Squat with elevations.

Work glutes, quadriceps and abdomen; stretch your back to improve posture.

Stand up holding a towel above your head. Keep your abdomen contracted and do a squat (arms and shoulders aligned).

Return to the starting position, without lowering your arms. Do 15 reps.

4 Squat with jump.

Strengthens glutes, quadriceps and knees; It will improve your performance on slopes and help you close your skills to the maximum.

Lower your hips into a squat, keeping your back straight.

Jump to get high. Try to land softly and avoid hitting your knees. Do two sets of 10 reps.

5 Squat with rebuff.

Increase strength to reduce fatigue and maintain shape over long distances.

Put your right leg in front and bend your knee for a count of three, your left leg touching the ground. Return to the starting position, counting to three.

Do two sets of 15 reps and switch legs.

Luis Alonso Marcos "Luisete"