5 squat variations

5 Highly Beneficial Squat Variations Of All Time.

Squats are one of the 5 basic exercises and are highly beneficial in many ways. You can add or change a few things to make squats easy or intense. Each change will make a new exercise and you can have many squat variations, this way.

Here are 5 must try squat variations that you must try. Each of these variations has benefits and target points of its own.

Before getting into variations and benefits, Here is

How To Do A Regular Squat?

  • Stand straight with your hands close to your body.
  • Bend knees in the way you bend while sitting on a chair.
  • While sitting, move your hands forward, parallel to the ground.
  • Make sure your knees do not go beyond your feet level and your thighs are parallel to the ground.

ReadCan you build muscles with calisthenics?

What Are The Benefits Of Doing A Squats?

  • It improves flexibility and helps maintain the joints too.
  • Squats help to burn calories at a faster rate.
  • It Strengthens your lungs and heart. Yes! It does!
  • Squats help to keep the bones strong.
  • It stimulates the digestive system and the circulatory system.
  • Moreover, it leads to many sorts of postural improvements.
benefits of doing a squat

Read moreSimple and Effective Body-weight leg exercises

Moving on, to the 5 must try Squat Variations that are fun to do and are highly beneficial.

5 Best Squat Variations.

1. Goblet Squat

What It Targets?

This squat variation targets your Glutes, calves, quadriceps, hamstrings, core, forearms, and shoulders.

How To Do?

The squat variation looks easy but involves a lot of muscles and hence is very effective and tiring.

  • Stand with your feet shoulder-width apart.
  • Grab a kettlebell or dumbbell, fold your arms and place it in front of your chest.
  • Do a squat while facing forward and maintaining the alignment of your knee and toes.

2. Squat Jumps

What It Targets?

This squat variation targets your quads, hamstrings, glutes, and calves. It also tones your abs and back muscles. It strengthens the Core, as well.

How To Do?

This is one of the squat variations that are also hybrid exercises (Made out of 2 different exercises).

  • Stand with your feet slightly wider than shoulder-width apart.
  • Hinge forward at your hips and sit your butt back into a squat.
  • Bend your knees until your thighs are parallel to the ground.
  • Straighten out your legs as you jump as high as you can. Swing your arms down by your sides for momentum, and keep your back straight and chest lifted.
  • Land back on the floor with soft knees and go right into another squat. 

It is a great exercise to include in your Cardio, HIIT, Leg day, Bodyweight, and Calisthenics routine.

3. Barbell Front Squat

What It Targets?

This squat variation targets your quadriceps, glutes, hamstrings, and core.

How To Do?

This is one of the squat variations that is done with free weights.

  • Grab a barbell by standing in front of it.
  • Place it on the upper part of your chest, close to your neck.
  • Keep your hands shoulder-width apart, and elbows as high as the bar.
  • With a good grip and balance, step back with the Barbell placed over your chest.
  • Stand with the barbell for a second or so, then go into a deep squat.
  • Maintain alignment and body balance.
  • Slowly, get back up and repeat after a short break(2-5seconds).
squat variation- barbell front squat

4. Barbell Back Squat

What It Targets?

This squat variation targets your quadriceps, hamstrings, abductors, glutes, calves, and lower back. It also targets arms and abs.

How To Do?

This is one of the squat variations that is done with free weights.

  • Stand facing the opposite direction from the rack.
  • Place your feet just below the bar and fix the upper part of your shoulder under it.
  • Keep your hands a little more than shoulder-width apart, and elbows high back.
  • With a good grip and balance, step with the Barbell placed over your shoulders.
  • Stand with the barbell for a second or so, then go into a deep squat.
  • Maintain alignment and body balance.
  • Slowly, get back up and repeat after a short break(2-5seconds).

5. Cable Squats

What It Targets?

This squat variation targets your Glutes, Quadriceps, Adductor Magnus, Soleus, Hamstrings, and Gastrocnemius

How To Do?

This is one of the squat variations that is done with cabled weights.

  • Stand in front of a cable machine, with your feet shoulder-width apart and feet facing forward. 
  • Keep the cable and attachment low, in front of your feet. 
  • Grab the attachment and slowly lower your body like you do while you squat.
  • Engage your core and do not slouch your shoulders.
  • Your knees should be aligned with your toes. 
  • Squeeze your gluteu muscles while coming back to the initial position.
  • Bring the attachment closer to you by pulling the cable and folding your elbows. (see the image.)

Try, 5 amazing cable squat variations.

So, These were 5 amazingly beneficial squat variations. Try and let us know which one did best for you.

ALL THE BEST.

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