Doing the same old workout time and time again can get rather boring especially when it comes to squats. We know that we should do squats a few times per week because of their amazing health benefits, but come on already! I’m bored just thinking about it.
That’s why we’ve put together five awesome squat variations that will not only break up your workout routine monotony, but it will also work your booty in different ways!
1. Traditional bodyweight squat
Let’s start this list off with the traditional bodyweight squat. This squat variation is awesome because we have probably all tried it at some point and you can do it anywhere! There are no longer any excuses for not getting your squats done for the day.
- Stand with your feet a bit wider than hip width distance apart.
- Keep your hips, knees and ankles stacked in a straight line.
- Focus on keeping a neutral spine during the entire squat. You can do this by rolling your shoulders up down and back, and standing tall before you start your squat.
- Extend your arms in front of you so they are parallel to the ground…think Frankenstein.
- Inhale as you think about keeping your feet grounded. Now you can start bringing your hips back as you bend your knees.
- As you’re sitting back make sure to keep you back flat, knees tracking over your toes, your chest and shoulders up and your gaze forward.
- Squat as low as your mobility will allow. Ideally you want to squat lower than your knees.
- From the bottom of your squat, drive through your heels to return to the starting position while keeping your core tight and knees tracking over your feet.
video: Nerd Fitness
2. Figure-four wall squat
This squat variation is another good option when you’re lacking equipment, but want an intense workout. The best part about the figure-four squat is that it gets deep into that quad and your glutes while giving you a nice hip stretch at the same time.
- Place your back against a wall.
- slide down the wall until your knees make a 90 degree angle. Make sure that your knees stay over your toes.
- Slowly lift your right leg and place your right ankle over your left knee.
- Breathe and hold your position here for 15 seconds to one minute.
- Without standing up bring your right leg back to its starting position and switch legs.
- Hold with your left ankle resting on your right knee for 15 seconds to one minute.
3. Goblet Squat
The goblet squat is the next on our list. You can do this squat variation with a dumbbell or kettlebell…whichever you prefer. We like this squat variation because it adds in a bit more intensity with the weight.
- Grab your dumbbell or kettlebell and hold it vertically against your chest.
- Place your feet shoulder width distance apart and turn your toes out.
- Start the exercise by pushing your hips back, bending your knees and sitting down towards the ground.
- Keep you back straight, chest up, the weight firmly pressed against your chest at all times and elbows between your knees.
- Squat down so that you’re parallel with the ground.
- When you’re at the bottom press through your heels to return to the starting position.
video: Buff Dudes
4. Resistance band squat walk
Next we have the resistance band squat walk. This squat variation is harder than it looks and really gets into the sides of your glutes. It’s another one of the variations that can be done anywhere and only requires a resistance band.
- Grab your resistance band and wrap it around your thighs.
- Stand with your legs far enough apart that you feel resistance in the band and squat down to your squat position.
- Make sure to keep your back flat and thighs parallel with the ground at all times.
- Start walking sideways by taking a large step to the right with your right foot and a small step in with your left foot.
- Repeat until you run out of space or hit between 10-15 reps.
- Switch sides.
video: Jeff Bartmanski
5. Squat jump
Last but not least we have the squat jump. This variations is awesome because not only are you getting a great lower body workout, but you’re also getting your heart rate up. This squat variation is my go to when I have limited time but still want to get a good cardio/strength training workout in.
- Find your traditional squat stance.
- Squat down like you’re going to do a traditional squat.
- At the bottom push through your feet to jump off the ground.
- Try to land as softly as you can to protect your joints and keep your back nice and straight at all times.
That’s a wrap for our five squat variations! I hope that these variations will help keep your workout interesting and your booty looking fantastic. As always, make sure to squat with proper form to keep your joints safe, and have fun.
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