Changing up the basic squat allows you to target different muscle groups. It also helps with motivation so you don’t get bored with performing the same move repeatedly.
Before moving on to squat variations, make sure you have mastered the basic squat movement. These exercises are more challenging and require more strength, flexibility, and core activation.
The back squat takes the traditional squat motion and adds resistance to the shoulders with a barbell. It’s often considered the “gold standard” when it comes to enhancing athletic performance Trusted Source, as it requires the coordinated interaction of numerous muscle groups.
The back squat places an emphasis on the glutes and hips while still targeting the quads.
- Set a barbell in a squat rack, just below shoulder height.
- Move underneath the bar so it’s resting behind your neck across the top of your back. Grip the bar with your hands.
- With your feet a little wider than shoulder-width apart, step back so you can clear the rack.
- Lower yourself into a squat so your hips are below your knees.
- Pause briefly, then press through your feet and push your hips back up to the starting position.
For an overhead squat you can use a dumbbell or a medicine ball.
This variation engages your core, especially your lower back. In addition, it works the muscles in your upper back, shoulders, and arms.
Your range of motion will be slightly different with this squat, so pay careful attention to your form.
- Stand tall with your feet slightly wider than shoulder-width apart
- Hold the medicine ball above your head throughout the exercise.
- From a standing position, bend your knees and push your hips back as you would for a regular squat. Stop when your thighs are parallel to the ground.
- Pause briefly in your squat position.
- Push through your heels to return to the starting position, giving your glutes a squeeze at the top.
Jump squats
With jump squats, you don’t need any equipment. This is a plyometric move, which means it’s a powerful aerobic exercise that requires you to exert your muscles to their maximum potential in a short period of time.
The jump squat targets the glutes, quads, hips, and hamstrings while also increasing your heart rate.
Because this variation puts more stress on your joints, it’s important to have healthy knees, hips, and ankles if you want to try this move.
- Stand up straight with your feet slightly wider than shoulder-width apart.
- Squat down until your thighs are slightly higher than your knees.
- Propel yourself upward so your feet lift off the ground.
- Land with soft, bent knees, and settle back into the squat position.
While generally a safe exercise if done with the right form, there are some safety precautions to keep in mind when doing squats.
- Only lower yourself as far as you can comfortably go. When you begin to feel discomfort in your hips or knees, stop and use that as your endpoint.
- Make sure you have a solid base. Most squat exercises require you to start with your feet slightly wider than shoulder-width apart. Using a narrower stance allows you to target the outer thigh muscles, but it also decreases the stability of your base and puts extra pressure on your knees.
- Keep your eyes forward. While it may seem natural to look down when performing a squat, you’ll want to keep your gaze straight ahead. To help with this, pick a spot in front of you to focus on. This may help you keep your neck in a neutral position.
- Keep your posture upright. Avoid rounding your shoulders or back. Focus on keeping your spine straight and in a neutral position, with your head neutral, not looking up or down.
- Only lift what you can handle. Avoid going heavy with weight if your form can’t handle it. You will benefit more from the squat if you execute it with proper form than you will if you lift too much weight. Also, lifting too much weight can strain your lower back, hips, and knees, which can lead to injuries.
- Activate your core. Keep your core muscles activated throughout the entire movement. Think of these muscles as your internal weight belt that holds everything in its place.
Developing strength and power are just a few of the many benefits of including squats in your workouts.
When performed correctly, this functional exercise also boosts your calorie burn, helps prevent injuries, strengthens your core, and improves your balance and posture.
To stay motivated, consider swapping out the traditional squat with different variations. Not only will this keep your workouts interesting, but you’ll also be challenged with each new move.
If you have a health condition or an injury, be sure to talk to your doctor or a certified personal trainer before adding squats to your fitness routine.
Resource: Healthline