Variations of squat techniques

Start by squatting to a high box or bench, being careful to lower yourself under control. Lower into a squat, then, swing your arms behind you and use the momentum to hop to the right, landing in a squat.

Goblet squat variations

Plyometric squats involve explosive movements that require your muscles to exert maximum force in a very short amount of time — they combine speed with strength to make you more powerful. And it can help you recover from lower back or knee pain. Also Known As: Barbell squat Targets: Lower body Equipment Needed: Barbell Level: Beginner The squat lift exercise is arguably one of the best overall weightlifting exercises for building lower body and leg power and strength. Break parallel then come back up. Image courtesy Bodybuilding. How many squats do you need to do in a given workout? Face the bar. Begin with a light weight, and increase the amount you lift gradually as your strength improves. Bend your legs and lower your hips toward the floor, making sure to not let your knees collapse inward while you're doing so. Continue pulsing up and down, staying high on the balls of your feet. Hold a dumbbell in each hand at your sides and complete a basic squat. From there, you can progress to holding dumbbells at your shoulders. Contract your butt muscles to lift back up.

And the metabolic boost from EPOC can last an impressively long time after your workout ends — up to 48 hours.

Jump your feet out and back in, maintaining a squat position.

front squat

Maintaining a tight core, step your left foot out to the side, followed by your right. I always Squat in the Power Rack even if I have a spotter available. Squats work more muscles, with more weight, over a greater range of motion, than any other exercise.

This same principle can be translated to just about everything you do.

wall squat variations

No horizontal movement. Looking up or Down Keep your gaze straight ahead.

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Meet The Squats: 7 Squat Variations You Should Be Doing