7 Squat Variations You Totally Should Include In Your Workout Routine

 

Squats are one of the most fundamental exercises in any workout routine. They are great for building lower body strength, power, and endurance. Squats target the muscles in your legs, glutes, and core, making them a highly effective exercise for overall fitness. While basic squats are an essential part of any workout routine, incorporating different variations of squats can help to challenge your muscles and keep your workouts interesting. In this article, we will discuss seven squat variations that you should include in your workout routine.

Barbell Back Squat

The barbell back squat is the most common variation of squats. It is a compound exercise that targets the muscles in your lower body, including your quadriceps, glutes, hamstrings, and calves. To perform this exercise, you will need a barbell and a squat rack. Here are the steps to perform a barbell back squat:

• Stand with your feet shoulder-width apart, and your toes pointing slightly outwards.
• Step under the bar and place it on your upper back, resting on your traps and rear deltoids.
• Take a deep breath and brace your core.
• Squat down by bending at your knees and hips, keeping your chest up and your knees in line with your toes.
• Go as low as you can without losing form, then push through your heels and stand back up.

The barbell back squat is an excellent exercise for building lower body strength and power. It is also a great exercise for developing good squatting technique and posture.

Goblet Squat

The goblet squat is another excellent squat variation that targets your legs and core muscles. It is a great exercise for beginners, as it is easy to perform and requires only a dumbbell or kettlebell. Here are the steps to perform a goblet squat:

• Hold a dumbbell or kettlebell close to your chest, with your elbows pointing downwards.
• Stand with your feet shoulder-width apart and your toes pointing slightly outwards.
• Take a deep breath and brace your core.
• Squat down by bending at your knees and hips, keeping your chest up and your knees in line with your toes.
• Go as low as you can without losing form, then push through your heels and stand back up.

The goblet squat is an excellent exercise for building lower body strength, improving your squatting technique, and developing core stability.

Bulgarian Split Squat

The Bulgarian split squat is a unilateral exercise that targets your quads, glutes, and hamstrings. It also improves your balance and stability. Here are the steps to perform a Bulgarian split squat:

• Stand facing away from a bench, with your feet hip-width apart.
• Place the top of one foot on the bench behind you, with your laces facing down.
• Take a deep breath and brace your core.
• Lower your body by bending your front knee, keeping your chest up and your knee in line with your toes.
• Go as low as you can without losing form, then push through your heel and stand back up.
• Repeat on the other leg.

The Bulgarian split squat is a great exercise for building lower body strength and balance.

Front Squat

The front squat is a variation of the back squat that places more emphasis on your quads and core muscles. It requires a barbell and a squat rack. Here are the steps to perform a front squat:

• Stand with your feet shoulder-width apart, and your toes pointing slightly outwards.
• Step under the bar and rest it on your front delts, with your elbows pointing forward.
• Take a deep breath and brace your core.
• Squat down by bending at your knees and hips, keeping your

Goblet Squat

The goblet squat is a great variation for beginners, as it is easier to perform than a barbell squat and helps build proper form and technique. It is also a great exercise for those who struggle with mobility issues or have trouble maintaining a straight back during a squat.

• To perform a goblet squat, hold a kettlebell or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart, toes pointing slightly outward. 
• Keeping your chest up and your core engaged, lower yourself into a squat position by bending at the hips and knees, pushing your hips back and down. 
• Keep your weight on your heels and make sure your knees are tracking over your toes. Pause briefly at the bottom, then push through your heels to return to the starting position.

Bulgarian Split Squat

The Bulgarian split squat is a great variation for building strength and stability in the legs and glutes. It also helps improve balance and coordination.

To perform a Bulgarian split squat, stand facing away from a bench or step with one foot resting on the bench behind you. 

• The other foot should be planted firmly on the ground in front of you. Keep your chest up and your core engaged as you lower yourself into a lunge position, bending both knees to 90 degrees. 
• Make sure your front knee is tracking over your toes and your back knee is hovering just above the ground. Pause briefly at the bottom, then push through your front heel to return to the starting position. Complete all reps on one side before switching to the other side.

Overhead Squat

The overhead squat is a challenging variation that requires a lot of mobility and stability in the shoulders, upper back, and core. It is a great exercise for improving overall strength and flexibility, as well as developing proper technique and form.

• To perform an overhead squat, start by holding a barbell or weighted PVC pipe with a wide grip overhead. Keep your arms straight and your shoulders engaged. Stand with your feet shoulder-width apart, toes pointing slightly outward. 
• Keeping your chest up and your core engaged, lower yourself into a squat position by bending at the hips and knees, pushing your hips back and down. Make sure your knees are tracking over your toes and your weight is on your heels. As you descend into the squat, keep the barbell or PVC pipe directly overhead, making sure it stays in line with your ears. Pause briefly at the bottom, then push through your heels to return to the starting position.

Disclaimer:

The information provided in this article is for educational and informational purposes only. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The author and publisher of this article do not assume any liability for any injury or damage resulting from the use of the information provided herein.

Conclusion

Squats are one of the most effective exercises for building strength and power in the lower body, as well as improving overall fitness and athleticism. By incorporating different squat variations into your workout routine, you can target different muscle groups, challenge your body in new ways, and prevent boredom and plateaus.

Start with the basic bodyweight squat and gradually progress to more challenging variations as your strength and mobility improve. Always prioritize proper form and technique, and don't be afraid to seek guidance from a certified trainer or coach if you are unsure about how to perform a particular exercise.

Frequently Asked Questions About Squat Variations

Q: Is squatting bad for your knees?

A: Squatting is not inherently bad for your knees. However, improper form or excessive weight can lead to knee injuries. It is important to use proper technique and start with lighter weights before progressing to heavier ones.

Q: How often should I include squats in my workout routine?

A: It is recommended to include squats in your workout routine at least twice a week. However, the frequency and intensity of your squats will depend on your fitness goals and overall fitness level.

Q: Can I do squats without weights?

A: Yes, you can do squats without weights. Bodyweight squats can still provide a challenging workout for your legs and help improve your overall strength and fitness.

Q: Are there any alternative exercises for people who cannot perform traditional squats?

A: Yes, there are alternative exercises for people who cannot perform traditional squats. Some examples include box squats, leg press, step-ups, and lunges.

Q: Can squatting help me lose weight?

A: Squatting can be part of a weight loss program. Squats can help build muscle mass, which can increase your metabolism and help you burn more calories throughout the day.