Squat, known as the king of exercises! Among strength exercises, the squat is a compound, full-body exercise that works the thighs, glutes, and hamstrings while strengthening the bones, ligaments, and tendons that run across the lower body. The squat is considered an essential exercise for increasing leg and hip strength and size and developing core strength. In an isometric contraction, the lower back, upper back, abdominal, trunk muscles, intercostal muscles, shoulders, and arms are all essential to this exercise when squatting correctly. 

Next, we will introduce 20 squat variations for you, hurry up and move!

1.Squat

Before starting other variations, the most basic movements should be learned to fully obtain the maximum benefits from different variations while avoiding sports injuries.

 

Steps: The distance between the two feet is slightly wider than the hips, the toes are slightly outward, the body’s weight is evenly distributed on the soles of the feet, and the back is kept straight. Sit up and simultaneously push your hands straight forward, keeping them at chest height.

Go down as hard as you can, keeping your chest up, and your back straight, and gradually checking that your knees don’t go past your toes.

 

2.kneeling squat

Steps: 

Keep your head up, and your back straight.
Put your hands on your hips and keep your upper body straight.
Slowly kneel on one leg, then on both legs.
Then stand up on one leg and repeat in turn.

 

3.Wall squat

 

Steps:

As the name suggests, find a wall and hold the squat without moving.

Keep your legs away from the wall, keeping your thighs parallel to the ground.

Ensure your back is upright and your entire back is against the wall.

This exercise is perfect for the rehabilitation of the knee joint.

 

4.Kettlebell squats

 

 

Steps: 

Grab a kettlebell and do squats, or use another weight if you don’t have a kettlebell.
Open your feet slightly, out a little. Keep your feet firmly on the ground while squatting.
Do not lift your heels or lean back. Keep your back straight and squat as deep as possible during the squat until your thighs are parallel to the ground.

 

5.Squat jump

This enhanced version is slightly more demanding on you, please consider this action after you have fully mastered the basic squat, and at the same time, ensure the health of your knees.

 

 

Steps: The initial movement is the same as the general squat. Use the strength of the legs to jump when the body goes up, and swing the hands back when the body jumps into the air. 

As you jump into the air, keep your legs straight. Bend your knees at contact with the ground, absorb the force from the ground, and continue the movement.

6.Back squat

Research shows that weighted squats focus on building muscle in the knees and ankles while also developing control in your core. 

You can try weighted barbell squats if you are already doing air squats efficiently. If you have bad back and knee joints, it is best not to do this exercise.

 

Steps:

Lift the barbell with both hands against the back, stand in a general squat position, and keep the back straight and the neck not bent.

When squatting, use your back, shoulders, and hands to support the bar, not your neck.

Keep the soles of your feet on the ground and your back straight throughout.

 

7.Front squat

It’s a variation of the back barbell squat, but it’s more beneficial for people with knee problems. 

 

 

Steps: Same as a back barbell squat, except with the dumbbells in front of your chest, your elbows point toward the floor.

If you can’t use a barbell, you can use dumbbells instead. Keep your elbows touching your knees as you descend, but not your knees.

In this way of barbell placement, it is best to move your wrist joints before squatting. When you crouch, you will find that compared with squatting back, your lower back will bear more pressure. At this time, you still need to ensure your lower back upright.

 

8.Monkey squat 

This is a very interesting squat. 

Steps: It’s an excellent way to stimulate the back of your thighs and buttocks, but it can be strenuous for those with less flexibility. Squat down and grab your ankles or toes, get up, and repeat.

 

9.Sumo squat 

 

The stance of the sumo squat is extensive, and the soles of the feet are facing outwards. If the flexibility is good, doing this movement will be easy.

And the balance is challenging to grasp. Sumo squats stimulate the inner thighs more than regular squats.

 

10.Half squat

 

Half squats are great as an auxiliary exercise after squats. This is squatting, but not squatting to the end. It can be used as a starting exercise for beginners to try squats.

Half squats are often used as the last few static exercises after training. That is to say. In squatting, if you finally have no strength and can’t squat down, you can squat halfway. Remember that if you want to squat deep, please “deep” squat. Half squat can only be counted as opportunistic training.

11.Squat split jump

 

Similar to jumping jacks, a squat is added based on jumping jacks. Start standing, split your legs, squat down, return to starting position, and repeat. It can be calculated not by the number of movements, but by time, such as squat jacks for 1 minute.

 

12.Tornado squat jumps

 

Squat down, get up and jump away from you. To avoid dizziness, jump counterclockwise and then clockwise, don’t keep jumping in circles in one direction.

13.Still squat

 

It is similar to squatting against the wall, except that it is not against the wall. It is static training to keep the position still and how long it can last. Straighten your back, raise your head and chest, and look ahead.

 

14.Wall-facing squats

 

Keep your feet 3 cm away from the wall, look straight ahead with your eyes, and squat down. You’ll quickly find that this poses challenges to your balance. Ensure your feet are firmly planted on the ground so you don’t fall backward. Holding a weight helps with balance.

 

15.Dumbbell squat

 

If you don’t have a barbell for weights, dumbbell squats are a great way to squat with weights. With a hex dumbbell in both hands, squat down with the dumbbells at your sides.

 

16.Squat press

You can also carry weights with dumbbells, barbells, and kettlebells. If you don’t have this equipment, you can push up with empty hands or hold two mineral water bottles. 

 

Steps: Place the dumbbells on top of your chest. Squat down and press the dumbbells with both hands as you stand up. Keep your core tight! Do not bend over at any time! Be sure to keep your back straight when lifting dumbbells!

17.Suitcase squats

Suitcase squats are a variation of the squat that involves holding dumbbells by the side of the body, much like you would keep a suitcase or large bag.

 

Steps: Squat with a bell in one hand, either a dumbbell or a kettlebell. It’s dumbbell squats. It’s just that the weight is changed to one side. This move works the core and the small muscle groups that help stabilize the body.

 

18.Long jump

 

Squat down, then jump forward explosively. The landing must be controlled and soft. If you land with a loud noise, you must maintain it better.

 

19.Sumo squat jump

 

It is similar to the sumo squat jump, except that the jump range of this action is minimal. You can do this action at the end of a set of training. That is, when the muscles are tired and not enough to complete a complete jump, you can do this action.

 

20.Pistol squat

A reasonably tricky squat that requires balance, strength, and flexibility

 

 

Steps: Standing with your arms straight out in front of you at shoulder height, parallel to the floor, lift your right leg off the floor and hold it there. Grab your right foot with your hands; push your hips back and lower your body as low as possible. Pause, then make your body back to the starting position.

 

IFAST Home Gym Equipment

You can use dumbbells, barbells, kettlebells and more to make your squats more effective.