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While reading a couple other threads here in the training forum I got the idea to make this one. I think it will suit most everyone here on the forum.
Using my current knowledge, I thought of a bunch of squat variations and gave basic descriptions of their purposes. It is all very fundamental, I tried not getting too detailed in order to keep it easier to read. Please keep in mind this is all basic, and if before you add any of the following exercises into your routine it would be wise to research them further.
The purpose of this thread is to widen people's exercise vocabulary and learn more about specific applications of squatting exercises. The more tools you have in the tool box, the better structure you can build.
Feel free to add on to this thread with other squat variations and ideas. The following list is by no means complete. I didn't add a description of the traditional back squat and body weight squat for a reason. They are the most widely known forms on the squat and this thread is about variation from the widely known.
I have accompanied each squat variation with a video after the description (besides the front squat, these are not my own videos) -
Belt Squat ??? This is a great squat variation for those who want to maintain squatting in their program while having an injured back. Loading the weight directly around the hips greatly relieves the tension placed upon the spine compared to a front or back squat. Some people will prefer this lift if they want to increase squatting volume while sparing their upper body of the stress.
Goblet Squat ??? This variation is a good tool for those learning the squat movement. It is very easy to load the weight for this exercise. You just pick up the weight and go. This is an obvious advantage because many people feel uncomfortable placing themselves under an Olympic bar when learning to squat. Also, it makes the individual more comfortable when sitting back because the weight is loaded on their front which provides a counter balance to the ???sit back??? movement of the squat.
The goblet squat is also an efficient exercise to use in a circuit. You don???t have to worry about having a rack and getting under the bar, having to do that can really kill the momentum of a conditioning circuit. The goblet squat is also a safer way to load a jump squat compared to having a bar on your back.
Overhead Squat ??? This variation is a true test of total body coordination and flexibility. This is a great tool to use when identifying weaknesses in the body. The OHS makes your instabilities and weakness apparent due to that fact that your entire body needs to comply in order to complete the lift. When doing this exercise for the first time, most people should use a very light stick object, like a broom stick or PVC piping.
Front Squat ??? The front squat is the back squat???s black sheep cousin. A highly underrated lift that places more stress on the anterior chain compared to the back squat which places more stress on the posterior chain. The front squat places less tension on the back (although the tension on the back is still significant) compared to the back squat. Many will find that it is easier to squat deeper with the front squat compared to the back.
Split Squat ??? This is basically a lunge in which you feet remain in a terminal position. This is a good beginning exercise for unilateral leg training.
Bulgarian Squat ??? This requires more unilateral stabilization because the back leg is raised completely off the ground onto a bench. The front leg is forced to control much more of the movement compared to the split squat. This is a very tough squat variation and one of the best when it comes to unilateral leg training.
Single Leg Squat ??? This is another highly under rated squat exercise. It is one of the truest tests of unilateral leg strength. During the squat, a single leg is responsible for deceleration, acceleration and stabilization. Like the overhead squat, weaknesses become very apparent because the squatter is forced to use the ankle/knee/hip complex in a completely unilateral fashion.
Jump Squat ??? This variation is used in order to develop leg power (speed). These differ from the strength lifts in that you are concentrating much more on the rate of movement rather than the total weight moved. The goal is to accelerate quickly, not just get the weight/body weight up. These can be done using just body weight or with a load added. It all depends on your goals, program periodization and athletic level.
The jump squat can be done in a couple of ways. You can do them reactively, meaning you perform jump after jump. The landing of the previous jump is also the descent for the next.
You can do them non-reactively as well. This means you jump, land in a controlled decelerated manner, then stand up to the neutral position before descending for another jump.
Box Squat ??? The box squat is traditionally done using the back squat bar position, but it can be used with other bar/load positions. Its application is simple, the athlete performs the descent until their ass is on a box, then pause on the box, then ascend to the standing position. When the ass touches the box, the athlete can let the force of the load terminate completely onto the box, or just sit on the box lightly while keeping the load through the feet (the former is a more difficult version). The purpose of the box squat is to develop strength and power from ???the hole???, which is the bottom of the squat movement.
Sitting and pausing on the box dissipates the stretch reflex mechanism in the muscle, this reduction in the elasticity of the muscle forces the squatter to ???create energy out of nothing??? when rising from the hole. The box squat uses the fundamental training concept of making something specific harder in order to get better at that specific thing. If you are weak in ???the hole???, then you may want to consider box squats.
YouTube - Box Squat (it seems like there is a limit to how many YouTube videos I can embed)
Using my current knowledge, I thought of a bunch of squat variations and gave basic descriptions of their purposes. It is all very fundamental, I tried not getting too detailed in order to keep it easier to read. Please keep in mind this is all basic, and if before you add any of the following exercises into your routine it would be wise to research them further.
The purpose of this thread is to widen people's exercise vocabulary and learn more about specific applications of squatting exercises. The more tools you have in the tool box, the better structure you can build.
Feel free to add on to this thread with other squat variations and ideas. The following list is by no means complete. I didn't add a description of the traditional back squat and body weight squat for a reason. They are the most widely known forms on the squat and this thread is about variation from the widely known.
I have accompanied each squat variation with a video after the description (besides the front squat, these are not my own videos) -
Belt Squat ??? This is a great squat variation for those who want to maintain squatting in their program while having an injured back. Loading the weight directly around the hips greatly relieves the tension placed upon the spine compared to a front or back squat. Some people will prefer this lift if they want to increase squatting volume while sparing their upper body of the stress.
| YouTube Video | |
Goblet Squat ??? This variation is a good tool for those learning the squat movement. It is very easy to load the weight for this exercise. You just pick up the weight and go. This is an obvious advantage because many people feel uncomfortable placing themselves under an Olympic bar when learning to squat. Also, it makes the individual more comfortable when sitting back because the weight is loaded on their front which provides a counter balance to the ???sit back??? movement of the squat.
The goblet squat is also an efficient exercise to use in a circuit. You don???t have to worry about having a rack and getting under the bar, having to do that can really kill the momentum of a conditioning circuit. The goblet squat is also a safer way to load a jump squat compared to having a bar on your back.
| YouTube Video | |
Overhead Squat ??? This variation is a true test of total body coordination and flexibility. This is a great tool to use when identifying weaknesses in the body. The OHS makes your instabilities and weakness apparent due to that fact that your entire body needs to comply in order to complete the lift. When doing this exercise for the first time, most people should use a very light stick object, like a broom stick or PVC piping.
| YouTube Video | |
Front Squat ??? The front squat is the back squat???s black sheep cousin. A highly underrated lift that places more stress on the anterior chain compared to the back squat which places more stress on the posterior chain. The front squat places less tension on the back (although the tension on the back is still significant) compared to the back squat. Many will find that it is easier to squat deeper with the front squat compared to the back.
| YouTube Video | |
Split Squat ??? This is basically a lunge in which you feet remain in a terminal position. This is a good beginning exercise for unilateral leg training.
| YouTube Video | |
Bulgarian Squat ??? This requires more unilateral stabilization because the back leg is raised completely off the ground onto a bench. The front leg is forced to control much more of the movement compared to the split squat. This is a very tough squat variation and one of the best when it comes to unilateral leg training.
| YouTube Video | |
Single Leg Squat ??? This is another highly under rated squat exercise. It is one of the truest tests of unilateral leg strength. During the squat, a single leg is responsible for deceleration, acceleration and stabilization. Like the overhead squat, weaknesses become very apparent because the squatter is forced to use the ankle/knee/hip complex in a completely unilateral fashion.
| YouTube Video | |
Jump Squat ??? This variation is used in order to develop leg power (speed). These differ from the strength lifts in that you are concentrating much more on the rate of movement rather than the total weight moved. The goal is to accelerate quickly, not just get the weight/body weight up. These can be done using just body weight or with a load added. It all depends on your goals, program periodization and athletic level.
The jump squat can be done in a couple of ways. You can do them reactively, meaning you perform jump after jump. The landing of the previous jump is also the descent for the next.
You can do them non-reactively as well. This means you jump, land in a controlled decelerated manner, then stand up to the neutral position before descending for another jump.
| YouTube Video | |
Box Squat ??? The box squat is traditionally done using the back squat bar position, but it can be used with other bar/load positions. Its application is simple, the athlete performs the descent until their ass is on a box, then pause on the box, then ascend to the standing position. When the ass touches the box, the athlete can let the force of the load terminate completely onto the box, or just sit on the box lightly while keeping the load through the feet (the former is a more difficult version). The purpose of the box squat is to develop strength and power from ???the hole???, which is the bottom of the squat movement.
Sitting and pausing on the box dissipates the stretch reflex mechanism in the muscle, this reduction in the elasticity of the muscle forces the squatter to ???create energy out of nothing??? when rising from the hole. The box squat uses the fundamental training concept of making something specific harder in order to get better at that specific thing. If you are weak in ???the hole???, then you may want to consider box squats.
YouTube - Box Squat (it seems like there is a limit to how many YouTube videos I can embed)
