At AdMac Fitness we base our workouts around the big, multi-joint exercises such as squats, deadlifts, presses etc. They’re effective, efficient, safe and deliver the best results.
But too much of the same thing can get a little boring, so we need to add in variety.
In this blog post, we'll explore 7 squat variations that will not only challenge your body but also contribute to a well-rounded fitness regimen. These variations don’t need anything in the way of specialist kit, but they’ll give you a range of different challenges for your squat workouts.
Give them all a try and see how you get on!
Back Squat
We’ll start with the main squat most people know of - the back squat. It’s the classic and widely recognised squat variation that targets the quadriceps, hamstrings, glutes, and lower back.
To perform a back squat, position a barbell across your upper back and shoulders, with your feet shoulder-width apart. Lower your body by bending at the hips and knees, ensuring your knees track over your toes. The back squat is an excellent choice for building overall lower body strength and stability.
Coaching Tips:
Keep your chest up and maintain a neutral spine throughout the movement.
Descend until your thighs are parallel to the ground or slightly below for a full range of motion.
Front Squat
The front squat shifts the emphasis to the anterior (front) part of your legs, placing greater emphasis on the quadriceps and core.
To execute a front squat, position the barbell in front of your shoulders, holding it with a clean grip. Maintain an upright torso as you squat down, ensuring your elbows stay high. Front squats are fantastic for improving quad strength and enhancing overall posture.
Coaching Tips:
Keep your elbows lifted to prevent the bar from rolling forward.
Focus on maintaining an upright position to target the front of your legs effectively.
Split Squats
The split squat is a unilateral squat variation that targets each leg independently. Stand with one foot forward. The back foot is best elevated on a bench, which improves range of movement.
Lower your body into a lunge position, keeping the torso upright and the weight stable. Keep going until you reach a 90 degree bend in the front leg. The split squat improves balance, stability, and helps address muscle imbalances between your legs.
Coaching Tips:
Lower your body until both knees are bent at a 90-degree angle.
Ensure your front knee is directly above your ankle during the movement.
Jump Squats
Adding plyometric exercises like the jump squat to your routine can enhance power and explosiveness. These are excellent for developing athleticism and sporting prowess.
Start in a regular squat position and explosively jump upward, reaching for the sky. As you land, descend back into the squat position. Jump squats elevate your heart rate, burn more calories, and contribute to improved athletic performance.
Coaching Tips:
Land softly, bending your knees to absorb the impact.
Engage your core muscles for stability during the movement.
Goblet Squats
The goblet squat is a user-friendly variation that uses a kettlebell or a dumbbell held close to your chest. This squat variation is excellent for beginners and helps improve squat mechanics while engaging the core and upper body.
The dumbbell or kettlebell is kept in front of you, which engages the core throughout the movement. It also gives you a good ‘target’ to ensure full range is achieved. Keep squatting until your elbows reach the insides of your knees. That way you’ll know you’ve hit full squat depth.
Coaching Tips:
Hold the weight close to your chest, with your elbows pointing down.
Focus on maintaining an upright posture and keeping your chest lifted throughout the movement.
Spanish Squats
One of the most effective but forgotten about exercises is the Spanish squat. It is really simple to do, but it isolates the quads perfectly. It also helps to improve knee health.
Set yourself up by wrapping a band around a sturdy anchor point. A squat rack is ideal. Stand in the band, then walk backwards until the band is tight and supports the back of your knees. Sit into a deep squat, ensuring your knees don’t travel over the toes (unlike with other squats, where this is encouraged). Reach a 90 degree bend in the knee and repeat.
Coaching Tips:
Make sure you use a strong enough band
Don’t ‘fold’ at the hips - keep your chest up and bend to 90 degrees
Deficit Squats
These are a simple yet very effective variation on normal dumbbell squats. The idea of the deficit is to increase range of motion, which in turn gives the muscles more time under tension. This approach builds more muscle and strength,
The greater the deficit, the longer the range of movement. You just have to ensure you don’t lose form if you’re not flexible enough. Place two (or more if stacked) plates on the floor, about 8-12 inches apart. Place a foot on either plate stack with a dumbbell in the middle. Hold the dumbbell, then stand up with your back straight, keeping the dumbbell at arms length. Repeat for as many reps as required.
Coaching Tips:
Keep your chest up throughout the movement
Don’t stack the plates too high if you’re not very flexible
Conclusion
Incorporating a variety of squat variations into your workout routine ensures a comprehensive approach to lower body strength and overall fitness.
Experiment with these squat variations to keep your workouts challenging, engaging, and effective. Remember to prioritise proper form and gradually progress in intensity to achieve optimal results.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.