The squat is a great way to work your legs and build strength and muscle. However, there may be times when we are unable to perform them. While squats are the best exercise for building leg strength in the long-term, the below exercises can be used to continue to build leg strength and address weaknesses at various times in the training cycle.
In this article, we will discuss the back squat, specifically:
- Benefits of Backsquats (Brief Review)
- How to Back Squat Correctly
- 3 Squat Variations to Use When You Don’t Have a Barbell
- 3 Squat Variations to USe When Recovering from Injury
Why You Should Squat?
We previously discussed the many benefits of squatting in another article. There are three main benefits that all athletes can enjoy.
Increased Muscle Hypertrophy and Strength
Squatting with additional weight is a great way to increase the amount of stress on our bodies. We can improve our performance by putting extra stress on our muscles, connective tissues, nervous system, and joints. This will cause our bodies to make physical adaptations and grow.
Leg and Glute Development
your athletic performance and jumping ability Working on developing your leg and glute muscles through squatting can help improve your athletic skills and how high you can jump.
- Athletic capacity
- Knee and hip health
- Running speed
- Explosive power and strength
- Lean body mass
The back squat is an effective movement for training the quadriceps, glutes, and hamstrings, which are all important muscle groups for athletes and lifters.
Increase Leg Power and Explosiveness
The squat is a foundational movement that can help improve your leg strength, power, and explosiveness. This can be beneficial for many functional fitness movements and formula sports.
How to Back Squat Properly
Squatting is a movement that is often learned by beginners, however many experienced lifters may have injuries from incorrect squat technique or not recovering properly from training.
Before you move forward with back squats, take a look at our Back Squat Training Guide to review technique and training tips.
1. Basic squat
If you master the perfect squat, it will help you with all future exercises.
Keep your feet hip-width apart, toes pointing forward, neck straight, and abs tight.
Hold your arms out in front of you. Hold your arms out in front of you with your palms facing down and your elbows bent. The “Aladdin” arm-cross is our favorite arm move. To do it, cross your arms in front of you, with your elbows out and your hands on opposite biceps. Just don’t put your hands on your legs.
Bend your knees so your thighs are parallel to the floor. Sit back as if you were sitting in a chair, pushing your butt back.
You shouldn't worry about your knees going over your toes. The position of your knees while squatting may vary depending on your limitations in flexibility and the range of motion in your hip joints. As long as it doesn’t hurt, you’re OK. Return to standing.
2. Single-leg squat
Got a dominant leg? It’s OK — we all do! Squatting on one leg at a time can help to even out any muscular imbalances you may have.
Start in the basic squat beginning position. Raise your left leg, bending your knee slightly to take your foot off the floor.
You can hold your raised foot either slightly in front of or behind you, depending on what feels more stable. Bend your right leg until your thigh is parallel to the floor and your shin is perpendicular to the floor. Squat down with your right leg until your thigh is parallel to the floor and your shin is perpendicular to the floor. Return to standing.
Do not place your left foot on the ground during repetitions. If necessary, you can lean against a wall or chair for support. Make sure to bake on the other side too so your biscuits are evenly cooked.
3. Squat pulse
To do a squat with a small and fast movement, start in a low squat position with your thighs parallel to the floor. From there, move up and down a few inches quickly.
4. Pistol squat
If you want to impress people at parties by doing a one-legged squat, try doing a pistol squat. Although it may be challenging, the outcomes are significant.
Start in a beginning squat position. Extend your left leg out in front of you and your arms out in front of you, parallel to your leg. Gradually lower yourself into a squatting position, stopping when your buttocks are just above your heels.
Your leg should be straight, with your foot a few inches above the ground. That was the easy part. Now stand up without falling over or using your lifted leg.
5. Chair squat
No, you may not sit in a chair and take five.
Stand with feet and legs together. Sit back and down, pushing hips out behind you. Raise your arms as high as you can while keeping your chest upright. Once you have squatted, you can choose to either return to a standing position or, for more of a challenge, hold the squat.
6. Chair squat on toes
Stand with feet and legs together. Extend your arms out in front of you until they are parallel to the floor. Get into a squatting position with your feet shoulder-width apart and your butt almost touching your heels. While still on toes, return to standing.
7. Eagle squat
This move, which is often performed in yoga classes, is likely to be familiar to many people. People who think squats are boring will love this challenge.
Stand with your feet close together and your arms out in a T shape. Bring your right leg over your left leg and wrap your right foot around the back of your left calf.
Place your right elbow under your left elbow and wrap your right hand around your left forearm until your palms are together. Begin by squatting as low as you can. Return to standing and repeat.
If you get a strange look from someone, tell them that pretzels are your favorite food. If the text about wrapping limbs has you confused, just take a look at the helpful picture.
8. Grand plié
“Black Swan” fans, unite!
Stand with your heels together, toes pointing slightly out, and legs straight. Do not stick your butt out when bending your knees and lowering yourself; only go as far as is comfortable.
Heels can come up at the bottom of the squat. Return to standing.
If you want to wear a tutu at the gym, we think that's great.
9. Figure-four squat
It’s a squat! It’s a stretch! It’s a… squatch? OK, that just sounds wrong.
Start standing. From a standing position, bend your knees and lower your body a few inches into a slight squat. Lift your right leg, bend your right knee, and cross your right leg over your left leg, so that your right ankle is resting on top of your left knee.
To avoid losing your balance, lower yourself until your thigh that is holding you up is parallel to the ground. Don’t let hips dip to either side! Return to standing. Repeat on the other side.
10. Sumo squat
Why should sumo wrestlers be the only ones who have floor-stomping, 12,000-calorie meals, and lots of grunting?
Try this variation of the traditional sumo stance by standing with your feet planted wider than hip-width apart, toes pointed slightly outward.
Push your hips back and bend your knees, squatting until your thighs are in line with your knees. Come back to a standing or pulsing position at the bottom of the movement. We’ll leave the outfit up to you.
11. Sumo squat on toes
The sumo squat with raised heels is cooler and will work your calves and core more. Try not to touch your feet to the ground throughout the entire movement. You are allowed to make grunting noises, and it might help you.
12. Butt-to-heels squat
Start with your feet close together and your arms out in front of you. Bend knees and lower until butt is touching heels. Your heels should not touch the floor and your knees should be forward of your toes. That’s OK!
Keeping your arms straight, lower your body until your thighs are parallel to the floor and your fingers just brush the floor. As you return to standing, raise your arms back to shoulder height.
13. Curtsy squat
Stand with feet hip-width apart and hands on hips. Cross your right foot behind your left leg, as far past your left foot as is comfortable. Using a “curtsy” motion, squat. Keep your weight in your front leg. Return to standing, fancy-pants.
14. Cross-leg squat
Stand with feet hip-width apart. Lower into a basic squat. Lift your right leg up while standing straight.
As you crunch forward, bring your right leg across your body until your right knee touches your left elbow. This takes butts and guts!
15. Squat jump
A plyometric movement is any movement where both feet leave the ground at the same time. An example of a plyometric movement is a jump. “Plyo moves not only work your muscles but also add some cardio to your strength training” means that these types of exercises are good for both building muscle and improving your cardiovascular fitness. You can make your squat more challenging by adding a jump.
Start in a beginning squat position. To do a squat jump, lower yourself about halfway, then jump up in the air and land on your feet. You may swing your arms for momentum, if you wish.
16. Frogger jump
Frogs are great jumpers, so let your inner amphibian out.
Stand with feet planted wide. To maintain proper form, keep your toes and knees pointed slightly outward and your butt low to the floor.
Place hands on the floor in front of you. Hop up, preferably while making your best “ribbit” sound. Then land back in the frog squat.
If you notice that people are looking at you strangely when you're at the gym, don't worry about it. They're just jealous.
17. Surfer squat jump
Duuuuude, this one is gnarly.
Start by squatting down low, and spreading your arms out to the sides. Think about how you would feel if you were standing on a surfboard, ready to ride a great wave.
Jump and turn so that you land with your other leg forward, in the same squatting position that a surfer would have. Even if it is of no assistance, you can still attempt to get down low like “Wipe Out” suggests.
18. Squat box jump
This squat jump is perfect for people who like a little bit of danger in their workouts!
Stand in front of a large, stable box. Although cardboard may seem like a good option, wood is actually better. To do a basic squat, lower yourself into a squatting position. Jump up from both feet onto the box, landing in a squat position. Step or jump off and repeat.
You should start with a lower box, no higher than 1 foot. Start with lower boxes and gradually increase the height as your strength and confidence increase. You need to be very careful when you land on the box with both feet or your shins will get hurt.
19. Squat tuck jump
Start in a low squat with feet hip-width apart. Bend your knees and jump into the air as high as you can, bringing your knees up to your chest and slapping your knees with your hands. If you're feeling fancy, you can slap your shins instead. Land back in a low squat and repeat.
It’s kind of like a reverse cannonball. Or the move you might do if you were scared of a rattlesnake. Resting between reps is when the burn starts to kick in.
20. Squat jack
Why do jumping jacks the normal way when you could take a belfie at the same time?
Start in a squat position. Extend your legs outwards as if you were doing a jumping jack, but remain in a squat position. Jump feet back together. Do not get out of the squat position until you have completed all of your repetitions.
