8 Squat Variations

Squats are considered one of the biggest and best exercises you can do in the gym. They activate several major muscle groups including your quadriceps, hamstrings, core and glutes. The problem is that most people will focus on one type of squat over and over, but adding in some variety to your leg workouts can help you achieve new progress.

Front Squat

Balancing the barbell across the top of your chest, you’ll shift more of the activation towards your quads. Front squats also take away the spinal compression from back squats and reduce the chance of butt wink at the bottom of the movement.

Sumo Squat

The sumo squat takes a wider stance than usual. You’ll still be hitting the same muscle groups as before, but now you are targeting more of the inner thighs and glutes.

Zercher Squat

The Zercher squat differs drastically from standard barbell squats…the barbell is held in the crooks of the elbows instead of on the back. Increased quad activation, better upright posture and building a rock hard core and upper back are all benefits of this unique exercise.

Bulgarian Squat

In this exercise, you are isolating each leg, helping to eliminate any potential issues with overcompensation. A great quadricep and glute exercise.

Goblet Squat

Very similar to the barbell front squat, however you’re now holding a dumbbell in front of your chest. This is a great squat for beginners or those with poor squat mechanics. It’s also great for the core!

Sissy Squat

A more advanced leg exercise that requires you to lean back and your feet positioned further away from the body. This is a great exercise for really stretching the quads out for better separation and definition.

Hack squat

A benefit of the hack squat is the controlled and fixed movement. The hack squat keeps your joints aligned and each muscle group engaged throughout the movement. You may find it’s harder to get more weight on the machine but it’s a fantastic isolated leg builder.

Jump squat

Jump squats are a form of plyometrics, helping to improve performance, burn fat and improve your explosiveness & endurance. This can be done as bodyweight or with weights.

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