5 Different Squat Techniques to Boost Your Training

One of the most effective workouts for increasing muscle tone, flexibility, and lower body strength is the squat. However, repeatedly performing the same fundamental squat can become boring. Adding various squat variations to your workout can be a game-changer for testing your muscles, enhancing your form, and adding variation. Take your workouts to the next level with these five squat variants to incorporate into your workout routine.
1. Goblet Squat: A Great Way to Add Weight

The goblet squat is a fantastic variation for beginners and advanced lifters alike. Holding a dumbbell or kettlebell close to your chest helps to improve your squat form by encouraging you to keep your chest up and spine neutral. Plus, the added weight challenges your muscles, making it an excellent choice for building strength.

How to Do It:

1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell or kettlebell with both hands close to your chest.
3. Lower your body into a squat while keeping your chest up and your back straight.
4. Press through your heels to return to the starting position.

2. Sumo Squat: Target Your Inner Thighs and Glutes

The sumo squat is a wider stance squat that shifts the focus to the inner thighs and glutes, making it a great variation to target different muscles than the traditional squat.

How to Do It:

1. Stand with your feet wider than shoulder-width apart and toes pointed outward.
2. Lower your hips down and back as you would in a traditional squat, keeping your knees aligned with your toes.
3. Press through your heels to return to the starting position.

3. Bulgarian Split Squat: Challenge Your Balance and Strength

The Bulgarian split squat is a single-leg squat that targets the quads, hamstrings, and glutes. It’s great for improving balance and stability while strengthening each leg individually. Adding a weight to this move increases the intensity.

How to Do It:

1. Stand facing away from a bench and place one foot on the bench behind you.
2. Lower your body until your front thigh is parallel to the ground, keeping your knee behind your toes.
3. Push through your front heel to return to the starting position.
4. Repeat on the other leg.

4. Jump Squat: Add Power and Cardio to Your Routine

Jump squats are an explosive movement that adds a cardiovascular challenge while also strengthening the lower body. This variation improves power, explosiveness, and endurance, making it a great addition to high-intensity workouts.

How to Do It:

1. Start in a squat position with your feet shoulder-width apart.
2. Lower your body into a squat, then explode up into a jump.
3. Land softly and immediately go into the next squat.
4. Repeat for a set amount of repetitions.

5. Single-Leg Squat: Improve Stability and Strength

The single-leg squat, or pistol squat, is a challenging exercise that targets each leg individually. This variation is great for improving stability and strengthening the muscles in the legs, hips, and core.

How to Do It:

1. Stand on one leg with your other leg extended forward.
2. Slowly lower your body down, keeping your extended leg off the ground.
3. Press through your heel to rise back up to the starting position.
4. Repeat on the other leg.

Why You Should Add Squat Variations to Your Routine

Squat variations target different muscles in your legs, glutes, and core, helping you build overall strength and stability. By switching things up, you can prevent plateaus, challenge your muscles in new ways, and keep your workouts exciting. Additionally, these variations can be easily adapted for different fitness levels, making them suitable for everyone, from beginners to seasoned athletes.

How to Include Squat Variations in Your Routine

• Warm-Up: Start with a basic bodyweight squat to warm up your muscles.
• Progression: Incorporate one or two squat variations into your routine, focusing on proper form before adding weight.
• Frequency: Aim for 2-3 squat-focused workouts per week, ensuring you allow adequate recovery time for your muscles.
• Form First: Prioritize form and technique to avoid injury. If you’re new to any of these variations, consider starting with bodyweight squats before adding weights.

Take Your Squats to the Next Level

Squats are a powerful exercise that can take your fitness to new heights. By adding these squat variations to your routine, you’ll challenge your body, target different muscles, and keep your workouts fresh and exciting. No matter your fitness level, there’s a squat variation for you to try!