Exercise Squat Variation
Squats are great exercises that give you an entire lower body workout. With the Bodyweight squat, Hindu squat and Sumo squat you will work on your gluteus, quadriceps, hamstrings and calves all by just using your own bodyweight.
The squat can be performed in various ways, in terms of weight with or without a barbell, in terms of knee angle with the degree of knee flexion, and in terms of foot position with wide or narrow stance. This variation of loads and in exercise technique has an impact on the resultant knee joint forces and knee muscle activity. In turn this affects the suitability of the squat as a rehabilitation exercise. For example, very deep squats involve high compression forces making them unsuitable for patients suffering with knee injuries.
Bodyweight Squat
Stand with your feet apart and even with your shoulders. Place your toes out a little and your arms down at your sides.
Keep your back straight. Bend your knees and bring your thighs parallel to the ground while bringing your arms out in front of you.
Slowly stand back up and return your arms to your side.
Speed, acceleration and jumping ability are used in many track and field events, as well as field sports, gymnastics, weightlifting and martial arts to name just a few other activities. Developing lower-limb strength and then power helps improve speed, acceleration and jumping(1). In particular, developing maximal strength in the lower body is an essential prerequisite of developing power.
Single Leg Squats
The single leg squat is a fantastic exercise for increasing balance, strength, and stability. Targeting the quads, hamstrings and especially the gluts, this exercise can be a killer that will results in rock hard legs and buns!
For a more difficult variation, perform the squat while standing on an unstable surface such as an exerdisk, Airex pad or even a pillow from home. To get the most proprioceptive stimulation, do these exercises in your bare feet (shoes create more stability).
Back Squat. Bar low on your back. Bend through your knees until your hips come lower than your knees. Come back up. Back Squats work your whole legs, but especially your glutes & hamstrings.
Olympic Squat. Bar high on your traps. Torso is more upright which allows more depth. Olympic Squats work your legs more evenly than Back Squats, but don’t let you lift as much weight.
Front Squat. Bar on your front shoulders. Torso is more upright, less forward lean. Switch to Front Squats if you have lower back issues.
The deadlift is another exercise that works the majority of muscles in the body, and one of my favorites. You can work up to some massive poundages with this one, but proper form must be observed, as with the squat. There are a couple of variations of this exercise, the traditional powerlifting style, with the hands outside the legs, and the sumo style, with the hands inside the legs. Both are very effective. Lifting straps are a necessity with this exercise, because your hands will give out before the much more powerful back muscles.
Overhead squat- This is one variation I’ve never tried and by all accounts and after speaking to my friend and author Gavin Laird, it’s supposed to be the mother of all squats. Simply hold a barbell in the overhead position with locked arms and squat down maintaining a flat back and the barbell above your head. Essentially it’s the second half of a clean and jerk and I’m going to give them a try at some point this year.
