Squat to boost your strength, balance and muscle growth.
It’s one of the big 3 compound exercises with a reason! Whatever sport you play or whatever goal you have, there is a 90% chance that it’ll help you become better. It does more than only building your legs, it trains your whole body. It’s a full body move (especially when you use a weighted bar)
Here are some benefits to start squatting if you aren’t doing it already :
- It builds muscle in your entire body.
- It’s a functional exercise, this means that everyday activities will go easier.
- You’ll burn more fat.
- You’ll increase your mobility and balance.
- It’ll boost your sport performance (you’ll be able to run harder and to jump higher).
What do you have to pay attention to then?
- Warm up
- Have your feet pointing straight forward
- Try to go at least down for 90°
- make sure your back is straight
If you keep these tips in mind, it’s almost impossible to get injured.
We understand that always doing the same exercise can get a little bit boring, But don’t worry, we’ve got you covered here.
1. The goblet squat
It’s not as bad as it sounds. Don’t worry, it’s not so different from the normal squat.
You should start with a normal squat position but now you’re holding a kettlebel/barbell against or in front of you.
While you squat down you should keep your chest and head up and your back straight. When you reach the bottom of your squat (around 90° or lower) pause for a couple of seconds before you get back up.
2. Single leg squat
You can put your leg behind you on a stool, bank, table… anything that fits your height. It looks a little bit like lunges with one feed elevated from the ground.
3. Pistol squat
This one isn’t easy and you shouldn’t try it if you’re not able to do at least 50 normal squats. This is a great demonstration of balance, flexibility, coordination and strength. If I see someone doing these, I know they mean business!
So how do you do them?
Set yourself in a normal squat position. Stretch your arms in front of you (to maintain a better balance) and go down slowly while keeping one of your legs stretched.
4. Sumo squat
Think about sumo-wrestlers (yes I know it isn’t a very pleasant thought but just do it), Before they begin they take a wide stance to maintain their balance. You should do the same. Put your feed outside but still pointing forwards and do your squat.
It looks a lot like a normal squat but you’ll work your inner thighs and glutes more.
5. Cross leg squat
6. Squat jump
The title says it all, you’re going to jump into a squat position.
You can keep this exercise challenging by increasing your height every now and then.
Before you know, you’ll be as good as this guy
7. Squat jacks (like jumping jacks)
Do you still remind those times when you had to do endless jumping jacks as a warming up routine? If not, you’re a lucky man!
It’s not hard to do BUT it’s very exhausting if you do more than one.
How to do it : Stand with your feet close together and your hands behind your head, push your hips back to get into a half-squat position.Now Jump with your feet out to the side while maintaining the squat position. Quickly jump your feet back to the starting position.
8. Ninja squat jumps
These are easier than they sound, trust me. You’re going to want to chicken out right before the jump, but you can do this! You’re a ninja! Begin kneeling on the floor with your arms bent at your sides and feet flat. Engaging your glutes, quads, and hips spring up onto your feet. (Yes, both feet at the same time.) Land in a low squat position. Swinging your arms helps. As does having a high threshold for embarrassment.
9. Wall squat
You should put yourself in a full squat position. The only difference is that you’re going to keep your body static against a wall.
I see you thinking “wow that’s a stupid exercise”. Actually it’s one of the hardest squats you can do. Try to hold yourself up against the wall with a correct form for 1 minute. I can guarantee you that you’ll feel the burn.
10. Resistance band squat
You probably don’t have those at home so this exercise is specially fitted for people who go out to the gym for training.
So if you don’t have them, you’re missing out on a great training!
You need to step inside the resistance band before you begin. Take a step (or a few, depending on how strong the band is) until you feel it pulling you almost out of balance. Now you’re going to squat.
11. Farmer squat
For the power-lifters amongst us, this is probably a known exercise. It looks a lot like the farmer walk. But instead of walking with 2 weights beside you, you’ll be squatting with 2 heavy ass weights beside you.
12. The shoulder press squat
This is a lot more than just a squat. It’s a full body workout, you’ll be hitting almost every muscle in your body.
Stand with feet shoulder-width apart, elbows bent,a decent weight in each hand at shoulder height, palms forward. Lower into a squat position. Push through your heels to stand back up while at the same time pressing the weights overhead.
13. Zercher squat
With your elbows bent at your side, place the barbell in the crook of your bent elbows. Squat until your elbows go between your knees or the bar touches your thighs. That’s one advantage of the Zercher: It tells you when you reach depth.
Now tell me again that you’re bored with those everyday squats.
I can guarantee you that these variations will spurt you into growth.