Squat Variations to Elevate your Training
Looking for fun ways to make your exercise program more interesting? These squat variations keep things lively and new! Learn more about how to do these variations and some cues to keep in mind as you perform the movement.
Goblet Squat
A common squat variation is the Goblet Squat. For this squat, hold a dumbbell or kettlebell like a goblet at chest level. You want your feet slightly farther apart than shoulder width. Make sure that your elbows are tight to your body to avoid compromising the depth of your squat. This variation is a simple and fun way to change up your squat routine.
Sumo Squat
The Sumo Squat is another fun variation that can spice up your workout routine. This squat focuses more on glutes than other variations mentioned in this post. To start, you want to adopt a wide stance and you hold your weight slightly below waist level. As you bend your knees and lower into the exercise, remember to keep your back and neck in line while keeping your core tight. Sumo Squats are a great squat variation that can take your training to a new level without adding a large amount of complexity.
Split Squat
The split squat is a great squat variation that often gets confused with a lunge. The split squat is performed in a stance that is like a lunge but the difference between the two movements is the placement of the feet. In a split squat, the feet are stable and are not moving during the exercise. During a lunge, the feet move from a standing position into a lunge stance and back to a standing position. Split squats target the quads and glutes like conventional squats, but split squats focus on one leg at a time which can increase the complexity of the exercise.
Split Squat- Elevated
An elevated split squat is another great squat variation that is often overlooked but can be a positive addition to a training routine. In a split squat, start by standing with one foot in front and one foot behind you. To elevate your split squat add a plate or a step to the front leg, so it is elevated while the back leg is still directly in contact with the floor. The height of the object does not have to be tall for the exercise to be effective. Therefore I recommend starting with a smaller height difference between the front and back leg. As you become more familiar with the exercise and increase your stability in a split squat position, then I recommend testing different heights and increasing the intensity of the exercise.
Jump Squats
If you’re looking for a squat variation that is heavily quad-focused, jump squats are a great option. I will caution that jump squats require a great deal of stability. Therefore, it is key that you have stability in your conventional squat before progressing to a jump squat variation. For this exercise, set yourself up for a conventional squat with the same stance then bend your knees and move to the bottom of the squat movement. From here you push off with your feet and drive yourself upwards into a jump. When you land you want to bend your knees and find yourself back in a squat position as you absorb the landing.
Squat- Front Kick
Squats with a front kick may look and sound easy but they can heavily challenge your stability and increase the amount of effort your muscles are using to stabilize your movement. For this exercise, perform one repetition of a normal squat. Once you are standing upright, shift your weight to one side and kick one of your legs forward. When shifting your weight and kicking your leg you must keep your hips level to avoid unnecessary twisting of the core. Overall, this exercise is a fun addition to conventional squats that can add complexity to your workout routine.
From split squats to goblet squats, these squat variations are the perfect addition to your exercise routine. Comment below and let me know if you have a favorite variation or if you have any questions!
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