Better butt & legs with squat variations

The squat trains the movements we do every day, like being able to get off of a chair, off of the toilet, or out of a car. Even manoeuvers like picking up kids, groceries, or heavy objects off the ground, can also benefit from being a good squatter. A proper squat with good range of motion is great for your quads, hamstrings, and glutes/butt.

The barbell back squat is the king of all lower body exercises. This squat technique most people see being done at the gym, where the bar is placed on the back of the neck and shoulders.

However, I’ve noticed that not everyone can properly, safely, or comfortably perform a barbell back squat. Some people have shoulder, back, hip, or knee issues that prevent them from executing the lift without pain or discomfort. A lack of flexibility in certain legs muscles can also be a limiting factor as well.

This is why I want to bring to light some alternative adjustments that can make you benefit for squatting and make significant progress over time.

Goblet Squats to a chair, bench or box Do this:

Stand holding a light kettlebell by the horns close to your chest.

This will be your starting position.

Squat down between your legs until your hamstrings are on your calves.

Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out.

Touch the bench with your buttocks and slowly return to the starting position and repeat.

Plie Squats Do this:

In this squat your feet need to be wider than hip width apart Point your feet angled significantly outward at about a 45 degree angle Try to keep your back straight and erect, Bend your knees more outward in the direction of your feet This move is going to target your inner thighs significantly. Make it more effective, by grabbing some weights or a kettle-bell.

Single Leg Squats

This type of squat is done on one leg.

Do this: You have to lift your left leg either behind you or keep it as straight as possible in front of you while you squat down on your right leg.

Squat down as far as possible while keeping leg elevated off of floor.

Keep back straight and supporting knee pointed same direction as foot supporting.

Raise body back up to original position until knee and hip of supporting leg is straight. Repeat and continue with opposite leg.

This is good to improve balance and individual leg strength.

Plyometric/Jump Squats Do this:

Stand with the feet shoulder width apart Squat down as if you were performing a normal squat Engage your core and jump in the air explosively On landing lower the body back into the squat position and that is one rep Be careful to land with control and if there is any pain in knees stop immediately

Zercher squat Do this:

Set up the bar on a rack.

Extend your forearms out in front of your body (bent at elbows) and place the bar on top of upper forearms.

Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out.

Begin to lower the bar by bending the knees - maintain a straight posture with the head up.

Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.

Come back up to the starting position.

Tip: If you have trouble squatting below parallel? No problem. Use a box or bench that allows you to correctly squat to the lowest possible depth. As you progress over a few weeks, keep lowering the box until you’re at least at or several inches below parallel.