Are you looking for a way to kick your squats up a notch? Try incorporating some of these squat variations into your next workout. If you are used to doing basic squats, try these on for size! These exercises are great for your glutes, legs, and core.
- Sumo Squat: This squat is like dead lifting, but with dumbbells. This engages the “hamstrings, quads, and glutes.” You go into a traditional squat form, holding a weight in both hands. Bend down and come back up. Make sure your knees don’t go over your toes. You don’t need to pick up the same amount of weight you dead lift at first during this squat. Doing more reps of a lighter weight can get you the same if not better results.
- Single Leg Glute Bridge: This exercise doesn’t require any equipment. You lay on your back and bend both legs about 90 degrees. Lift one leg and extend it outward. Using your opposite leg, push your body up off the ground. From your shoulders down, your body should be off the ground. Hold for 10 seconds and come back down. Switch legs and repeat.
- Plyometric Platform Jump Squat: This squat requires concentration and some extra strength to get on and off of a platform. You do this by squatting and then exploding upwards jumping onto the platform, and jumping back down. You can do a variation of different moves using the platform for balance training and an added level of difficulty. For example, put one foot on the platform and the other on the ground and squat that way.
- Back Lunge Squat: This video can show you various kinds of squats that target and work your lower body muscles. One type of squat in particular we would like to point out is the back lunge squat. You combine squats and lunges into a killer leg workout. We recommend watching the entire video to get inspired to work out and learn how to apply more squat positions into your daily routine.
- Dancing Squat: Using a light weight, this squat can be used to warm up in the beginning or towards the end of your workout. Going into a lunge position, keep your weight in one hand (the same side the back foot is on) and raise your opposite hand for additional balance. Repeat this motion 20 times on each side. The more you do on each side, the more you’ll start to feel the burn and intensity of this position.
The best thing about these squats is they require very minimal equipment and can be done in the comfort of your own home. Remember that form is critical. Always keep that in mind when trying new exercise routines.
Let us know what you think of these squat variations by commenting below!