In this video I am walking you through 9 different squat variations. I am starting with:
Back Squat:
Depending on where you hold the bar will have an impact on the muscle groups that you’re targeting.
When the bar is on your back, you have to bend forward to keep the bar stable
So as you come up you have to use more of your glutes and hamstrings to extend, and you are also still using your quads.
Front Squat:
When you squat down you have to keep more of an upright posture to balance the bar. So there is less forward bend at the hips. Which means you are going to use less glutes and hamstrings and it puts more emphasis on your quads.
Start out with just the bar until you get the form right and then slowly start adding weight.
Narrow Stance:
You’re going to stand with your feet close together. Bend your knees keeping your back straight and bringing your things parallel with the floor. Come back up and squeeze your glutes at the top.
Single-Leg Box Squat:
For this exercise use a bench or a box and start in a seated position.
Lift one leg off the floor and find your balance to stand with your other leg.
Then you want to sit your hips back and slowly lower yourself down to keep the tension on your muscles.
Push back up with the heel of your foot and squeeze your glutes at the top
Bulgarian Split Squat:
Place your foot behind you on a bench or raised platform.
You want to keep your core tight and your back straight as you lower down and bend at the knee to really feel the stretch.
Putting that back leg up allows you to go lower with your front leg.
Going lower recruits more of your glutes!
Squat with Plate Raise:
For this squat exercise you will also be working your shoulders.
As you squat down, lift the plate up to shoulder level.
And then as you stand, drop the weight towards your hips and squeeze your glutes when you come up.
Goblet Squat:
For this exercise you can either hold the dumbbell in front of your chest or let it hang down like I am.
I like doing it like this so I feel it less in my back and when you hold it out in front of your chest its also going to target your quads more.
Keep your chest and head up and your back straight.
Cable Squat walk:
Put the cable on the lowest setting.
Then wrap your forearms around the bar.
You’re going to remain in a squatting position the entire time as you take a couple steps back and then a couple steps forward.
Cable Squat:
Put the cable on the lowest setting.
Keep your arms straight and lean back a little.
Slowly squat down
Then push up with your glutes and squeeze at the top.
Keep your weight in your heels and that will focus more on your glutes.