12 Squat Variations, That Actually Work.

There is one exercise that is the king of all exercises…. The squat.

To have so many benefits encapsulated within one exercise is rare. 

1. Improve the mobility of the hips, knees, ankles and thoracic spine. 

2. Development of the abdominal muscles.

3. Increased recruitment of the VMO.  

4. Improve vertical jump. 

5. Balance the strength ratios of the lower body.  

6. Improve vertical jump. 

7. Stretch chronically tight hip flexors with single-leg variations. 

8. Can improve running speed. 

 

If you can master the coaching and programming of the squat, it’s like being allowed a shotgun to a karate tournament.    

 

Back squat 

 

Front Squat 

 

Cambered Bar Back Squat 

 

Safety Bar Squat 

 

Bottom Range Inertia Squat 

 

Back Squat with Chains 

Eccentric Back Squat 

Front Cyclist Squat 

 

Rear Foot Elevated Split Squat, Dumbbells 

 

Front Rack, Rear Foot Elevated, 1/4 Split Squat 

Back Squat, Concentric Pause 

 

Inertia Front Squat, mid-range 

 

Bonus

Snatch Grip Deadlift From A Podium 

While not truly a squat due to the loading of the barbell, the recruitment pattern is very similar, the deep stretch of the ankles, knees and hips mirrors that of a squat.