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Successful Squat Resources

6 Squat Variations

1. Back squat
   • Start with barbell on your back, resting on traps
   • Arms make a right angle as you grip the bar
2. Dumbbell squat
   • Hold two dumbbells just below the chin, near shoulders
   • As you lower into the squat, get low to the point where elbows touch the knees
3. Plié squat
   • Start in a wide stance with toes pointed out at a 45-degree angle
   • Bring the hips low and squeeze glutes at the top of the motion
   • Can be performed with a dumbbell or kettlebell held between the legs
4. Split squat
   • Stand with one foot in front of the other, similar to a lunge, with dumbbells in each hand
   • Lower the back knee, almost touching the ground
   • Do all repetitions on one leg before switching to the other
5. Bulgarian split squat
   • Similar to a split squat, however, back leg is up on a bench
   • While lowering the back knee, aim to get close to the gound
   • Front foot should be far enough forward to give you a wide base for support
   • Add dumbbells once comfortable with movement
6. Jump squat
   • Perform a regular squat, but when you get to the top, jump!
   • Try to start and finish in a squat position

Perfecting the Squat

• Begin standing with feet slightly wider than hips, toes slightly turned outward, hands at your sides, pulling your shoulders down and back
• Engage your core to stabilize the spine. Hold chest up and out, tilt head slightly up, shift weight back into your heels while pushing hips behind you
• Downward phase:
  • Shift hips backwards then downwards to create a hinge-like movement at the hips and knees simultaneously
  • As you lower your hips the knees will start to shift forward slowly, but try to control amount of forward movement of the shinbone
  • Maintain tension in core and attempt to keep the back flat
  • Lower yourself until your thighs are parallel or almost parallel with the floor, until heels begin to lift off the floor or until your torso begins to round or flex forward
  • Monitor the feet, ankles, and knees, ensuring that your feet stay still, ankles aren't collapsing in or out and the knees stay aligned over the toes
• When in lowered position
  • Knees are aligned with the toes and body weight evenly distributed between balls and heels of feet
  • From the side, shins are parallel to the torso and the lower back should appear flat or showing the beginning of some rounding
• Upward phase:
  • While maintaining your back, chest, and head-up position, extend hips and knees by pushing feet into the floor through your heels
  • Hips and torso rise together while keeping heels flat on floor and knees aligned over toes
  • Extend until you reach starting position

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