Fitness
Feel the burn in a brand new way.
Theyre also a quintessential exercise inglute-strengthening workouts.
Squats are great, but so are squat variations.
Just try not to overdo it on your quest for stronger legs.
Squatting every day is a definite no-no, Larkin adds.
Giving yourmuscles time to restis a crucial part of building strength.
The last thing you want is to not be able to practice at all due to injury.
Below are seven squat variations to add to your routine.
Split Squat
Megan Kaye, an NSCA-certified strength and conditioning specialist, is a fan of the split squat.
Take a big step back with one leg.
Bend the front knee.
Ensure knee doesnt extend past toes.
Keep both feet pointing forward.
Lower into a squat by bending both knees.
Rise back up.
To add more of a challenge, hold adumbbellin each hand.
Stand facing away from a 3-foot elevated surface, like a couch, bench, or plyo box.
Extend your left leg back behind you.
Rest your foot on the surface.
Bend your right knee.
Lower yourself down until your left knee almost touches the floor.
Keep the majority of your weight in your front leg, with your right foot firmly planted.
Reverse the movement to rise back up.
Lower down into a regular squat position.
Push off from the ground to jump up into the air.
Land softly with a bend in your knees.
Push hips back into squat position, then jump back up.
Settle into your usual squat.
From there, quickly rise up and then lower back down in a rhythmic way.
Keep the range of motion somewhere in the middle.
- Continue pulsing with soft knees.
Front Squat
A front squat is a great way totrain the quads, Mathews says.
Here, he explains how to do it using a weight rack.
Position a barbell in a squat rack at about the height of your breast bone.
Grab the bar with a shoulder-width grip, palms facing away.
Step closer to the bar so it presses against the top of your breast bone.
Push elbows up and out in front of the bar.
With the bar resting on the front of your shoulders, lift it out of the rack.
Squat down as you keep your back straight and elbows up.
Hold a dumbbell orkettlebellin front of your chest with both hands.
Place your feet a little wider than shoulder-width apart.
Point toes out to sides at a 45-degree angle.
With chest raised, bend legs to squat.
Keep back straight and push knees out in same the direction as your toes.
And because itstrengthens your back, it can also help improve your posture and overall stability.
Stand with feet slightly wider than shoulder-width apart.
Point toes out at a 45-degree angle.
Lower your hips, as if you are about to sit in a chair.
Your thighs should be parallel to the ground.
confirm your knees dont extend past toes.
Slowly rise back up.
Studies referenced:
Marchetti, P. (2016).
Muscle Activation Differs between Three Different Knee Joint-Angle Positions during a Maximal Isometric Back Squat Exercise.
2015;33(10):1058-66. doi: 10.1080/02640414.2014.984240.
Epub 2015 Jan 29.
