Squat variations - do you know them all?

The squat is rightly called the king of exercises - it engages a large number of muscles and when performed correctly is very effective in terms of developing strength and gaining muscle mass. However, if you want to perform squats technically correctly, you should focus on improving ankle mobility and hip mobility. Although it may seem trivial, range of motion plays a vital role in squat technique!

Now back to squat variations. There are countless, but which is your particular favourite?

Squat with a large barbell on your back

Exercise description: place a large dumbbell at the top of the traps, the width of the grip of the axle with the hands should be such that the best possible stability of the body is achieved. The elbows are pointing towards the ground, the chest is off, the shoulder blades are pulled together. With the dumbbell correctly positioned and gripped, lift the dumbbell off the rack and take three small steps backwards. Feet are about shoulder width apart (e.g., in a powerlifter squat, the stance is very wide), toes are slightly turned out and with a sigh, we drop down into a squat, knees pointing outward, eyes forward. With an exhale, lift up.

Muscles involved: quadriceps, hamstrings,glutes (the deeper you squat, the more you engage them), calves, midsection and back muscles

You can also find a video demonstration of just the back squat in our exercise database!

Front squat

Exercise description: place a large dumbbell on the front of the deltoids and collarbones and secure it by crossing your arms over each other (you can also use a weightlifting grip - the dumbbell rests on the deltoids of the extended arms, secured by bent arms with elbows pulled forward, fingers holding the axis in the correct position). The middle of the body is braced, the gaze is directed forward, you can also use a heel pad. The position of the legs is similar to the classic squat, with the inhale we go down into the squat, with the exhale we go back up.

Muscles involved: quadriceps (more load than the previous version), hamstrings, glutes, calves and midsection

You can also find a video demonstration of just the front squat in our exercise database!

Zercher Squat

Exercise description: reminiscent of the previous exercise, except that the dumbbell is held in the bent arms at chest level. Always have the dumbbell ready in a rack at waist level, lift it up with bent arms and take three small steps backwards. The feet are about shoulder-width apart, toes pointing outwards, the centre of the body is fixed, the gaze is forward. With an inhale, we drop down into a squat, with an exhale we rise up.

Muscles involved: quadriceps , hamstrings,glutes, calves, mid-body and back muscles

Hacken squat

Exercise description: stand in the machine, shoulders braced against the backrest, back pressed against the backrest. Feet are shoulder width apart on the board, toes slightly apart. Release the stopper, with an inhale go as low as possible in the machine's path to squat, with an exhale push the weight back to the starting position.

Muscles involved: especially the quadriceps (the advantage is eliminating the load on the lumbar spine),hamstrings and glutes

You can also find a video demonstration of the squat you just hacked in our exercise database!

Bulgarian squat

Exercise description: it can be performed with your own weight,one-armed or two-armed dumbbells. With or without weight, stand in front of a bench, legs shoulder level, chest off. One leg is placed on the bench and rested on the thumb or toe (choose the option in which it is easier to keep stability), the other leg is bent with a sigh and dropped into a lunge (the knee is in the bottom position approximately at the level of the toe), the gaze is directed forward, the body is upright. With an exhalation, extend the knee of the leg standing on the ground. Perform a given number of repetitions (e.g. 10) and then switch legs.

Muscles involved: quadriceps (more loaded with shorter leg distance apart),hamstrings ( more loaded with longer load) and gluteal muscles

You can also find a video demonstration of just the Bulgarian squat in our exercise database!

Sumo squat

Exercise description: can be performed with your own weight,a single arm,kettlebell or a large barbell ( multipress can also be used). Legs are further apart than shoulder width apart, toes are turned out, with a sigh we drop down into a squat, knees pointing out, gaze forward, chest is off. Exhaling, rise up.

Muscles engaged: tailor's muscle, quadriceps,hamstrings and gluteus maximus

You can also find a video demonstration of the sumo squat with one arm in our exercise database!

Sissy squat

Exercise description: sissy squats can be performed with or without a weight (disc). Stand on the mat, brace your ankles, slowly go backwards into the squat with a breath (if you chose the version with a weight, hold the disc with your hands on your chest), with an exhale return up to the starting position.

Muscles involved: quadriceps

Squat with barbell overhead

Exercise description: using a wider grip, lift the dumbbell from the rack and move it overhead, arms extended, legs shoulder-width apart, torso braced, shoulder blades pulled towards the body. With an inhale we go down into a squat, with an exhale we return up (the position of the arms does not change).

The big problem with this exercise is the difficulty it places on the range of motion of the hips, ankle and thoracic spine. If you want to focus on this exercise (Over Head Squat), we recommend looking at ankle mobility, hip mobility, and thoracic spine mobility.

Muscles involved: quadriceps, hamstrings,glutes, calves, midsection, back anddeltoids

You can also find a video demonstration of the overhead axial squat in ourexercise database!

Squat on multipress

Exercise description: the axis is placed at the top of the trapezius, held overhead with the feet shoulder-width apart (the feet can also be extended forward). Inhale and squat, exhale and push the barbell back up.

Muscles involved: quadriceps

• ed. note: I personally never use multipress for squats, nor do I think it can replace free-axis squats, which allow the body to move naturally

Single leg squat

Exercise description: most often performed with your own weight, more advanced ones can also be performed with a weight. Stand on one leg, bend forward and extend the other leg in front of you. Slowly walk down with a downward breath until the back of the thigh touches the calf. Then, with an exhale, return to the starting position.

Muscles involved: quadriceps, hamstrings,glutes and midsection

Squat to seated position

Exercise description: we have the dumbbell placed at the top of the trapezius, we lift it from the rack and step back so that we are a few cm in front of the box/bench. Chest is off, legs shoulder width apart. We sit down on the bench and then come back up.

Muscles involved: quadriceps, hamstrings,glutes and midsection

Barefoot squat

Exercise description: stand on barefoot, try to maintain balance, feetshoulder-width apart, arms extended, gaze forward. Slowly lower into a squat with an inhale, being careful not to have a round back, with an exhale return to the starting position.

Muscles involved: quadriceps, hamstrings,glutes, calves and midsection

Squat with dumbbell between legs

Exercise description: straddle, with a large dumbbell placed between the legs, with one disc in front of the body and the other behind the body. Grip the dumbbell, inhale and squat until the discs lightly touch the ground, exhale and go up.

Muscles involved: quadriceps, hamstrings,glutes, back muscles

Squat with jump

Exercise description: stand straight, legs slightly more than shoulder width apart, toes pointing slightly outward. With an inhale we go into a squat, with an exhale we push off the ground and jump as high as possible.

Muscles involved: quadriceps, hamstrings,glutes, back muscles

Goblet squat

Exercise description: kettlebell,single arm or discus can be used. Stand upright with feet shoulder width apart. Hold the one-handed kettlebell, kettlebell or disc with both hands in front of the body. Inhale to perform as deep a squat as possible, exhale to return to starting position.

Muscles involved: quadriceps, hamstrings,glutes ( the deeper you squat, the more you engage them), back muscles

One-arm squat

Exercise description: one-handed squ ats can be held along the body or on the shoulders. Keep your back straight, legs shoulder-width apart, gaze forward. With an inhale, bend the knees and hips as if sitting, with an exhale return to the starting position.

Muscles involved: quadriceps, hamstrings,gluteal muscles

Squat against the wall with a ball

Exercise description: place a gymnastics ball between your back and the wall, spread your legs slightly more than shoulder width apart, with an inhale, roll your back down the ball until your knees and calves are at right angles, with an exhale, slowly return to the top.

Muscles involved: quadriceps, hamstrings,glutes and midsection

Static squat

Exercise description: with your back against the wall, come down to a point where your knees and calves are at right angles, abdomen is tight, gaze is forward. The arms can be placed on the knees or crossed on the chest. We do not move, we try to stay in this position as long as possible.

Muscles involved: quadriceps, hamstrings,gluteal muscles and mid-body

Squat without weight

Exercise description: standing upright, gaze facing forward, we can choose a narrow or wider stance of the legs. The arms may be crossed on the chest, joined in front of the body, behind the head or extended in front of the body. Inhaling, we go down as low as possible, as if we were about to sit down, back straight, not taking our heels off the ground. With an exhale, return to the starting position.

Muscles involved: quadriceps, hamstrings,glutes

CONCLUSION

We hope you enjoyed the article and gained valuable information that you will be able to use.

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[Image and information sources: bodybuilding.com, Michelle Lewin, iluvesports.com, Jen Selter, Anna Nyström, howtobeast.com,

stackhealthy.com, muscleandstrength.com, edzesnaplo.mozgasvilag.hu, muscleandfitness.com, mhpstrong.com, acefitness.org]