“Get fit and strong with our comprehensive Squats Workout Guide covering 40 different variations you need to know for your leg day workouts.”

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This is a Squats Workout Guide that provides information on how to perform squats correctly and safely, as well as tips on how to incorporate them into your fitness routine. Squats are a compound exercise that work multiple muscle groups, including the glutes, quads, hamstrings, and core. They are a great exercise for building strength, improving balance and stability, and increasing overall fitness. Whether you are a beginner or an experienced lifter, this guide will help you get the most out of your squats workout.

This is officially the longest article on our site… featuring descriptions of too many squat variations to count, we recommend you use the table of contents below to jump to the section which best suits your needs.

This squats workout guide is a breakout from our Ultimate Workout Guide featuring articles on every muscle group, workout science, and famous workout routines.

Or if squats are not your thing, you can skip straight to our articles on The Top 10 Leg Workouts or The Best Leg Workout Machines.

* Content on this website is for general reference purposes only and is not intended to substitute for advice by a physician, pharmacist, or other licensed health care professional. Consult a licensed health care professional to discuss your individual needs before beginning an exercise or fitness routine.

The Anatomy of Leg Muscles Used in a Squat Workout

Squats are one of the most effective exercises for building lower body strength and muscle mass. They target a variety of leg muscles, including the quadriceps, hamstrings, glutes, and calves. Understanding the anatomy of these muscles can help you perform squats with proper form and maximize your results.

The quadriceps are a group of four muscles located on the front of the thigh. They are responsible for extending the knee joint and straightening the leg. During a squat, the quadriceps are heavily engaged as you lower your body and push back up to standing. The rectus femoris, one of the quadriceps muscles, is particularly active during squats as it also helps to flex the hip joint.

The hamstrings are a group of three muscles located on the back of the thigh. They are responsible for flexing the knee joint and extending the hip joint. During a squat, the hamstrings work to control your descent and help you push back up to standing. They also play a role in stabilizing your pelvis and preventing excessive forward lean.

The glutes, or buttocks muscles, are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. They are responsible for extending the hip joint and rotating the thigh outward. During a squat, the glutes are heavily engaged as you push back up to standing. They also play a role in stabilizing your pelvis and preventing excessive inward rotation of your knees.

The calves are made up of two muscles: the gastrocnemius and soleus. They are responsible for plantarflexion, or pointing your toes downward. During a squat, the calves work to stabilize your ankle joint and help you maintain balance.

Proper form is essential when performing squats to ensure that you engage all of these leg muscles effectively. Begin by standing with your feet shoulder-width apart and your toes pointing slightly outward. Keep your chest up and your core engaged as you lower your body by bending at the knees and hips. Your knees should track over your toes, and your weight should be evenly distributed between your heels and the balls of your feet. As you push back up to standing, focus on driving through your heels and engaging your glutes.

Variations of squats can target specific leg muscles even more effectively. For example, front squats place more emphasis on the quadriceps, while sumo squats target the inner thighs and glutes. Bulgarian split squats are a single-leg variation that can help to correct muscle imbalances and improve stability.

Incorporating squats into your workout routine can help you build lower body strength and muscle mass. Understanding the anatomy of the leg muscles used in a squat can help you perform the exercise with proper form and maximize your results. Remember to start with a weight that is appropriate for your fitness level and gradually increase as you become stronger. With consistent practice, squats can help you achieve your fitness goals and improve overall lower body function.

40 Squat Workout Variations We Know Of

Sissy Squat

A Sissy Squat is an exercise that primarily targets the quadriceps muscles (front of the thighs) while also engaging the glutes and the muscles around the knees. It is performed without any additional weight and primarily uses bodyweight for resistance.

Here’s how to perform a Sissy Squat:

1. Stand upright with your feet shoulder-width apart, toes pointing slightly outward.
2. Position yourself near a sturdy object like a squat rack, pole, or wall for support. You can also use a Sissy Squat machine if available.
3. Bend your knees slightly and lean backward, shifting your weight onto your heels.
4. Maintain an upright posture as you slowly lower your body down, allowing your torso to tilt backward.
5. Continue descending until your knees are fully flexed, and your thighs are parallel to the ground or as far as you can comfortably go.
6. To return to the starting position, engage your quadriceps and push through your heels, extending your knees and raising your body back up.
7. Repeat for the desired number of repetitions.

It’s important to note that the Sissy Squat can place significant stress on the knees, so it’s crucial to perform the exercise with caution and proper form. If you have any pre-existing knee issues or concerns, it’s advisable to consult with a healthcare professional or a qualified fitness trainer before attempting this exercise. They can provide guidance on technique and modifications, if necessary, to suit your individual needs.

Sissy Squat Workout Video Training Resource:

Plie Squats

Plie squats, also known as sumo squats, are a variation of the traditional squat exercise that primarily target the muscles of the inner thighs (adductors), glutes, quadriceps, and hamstrings.

Here’s how to perform a plie squat:

1. Start by standing with your feet wider than shoulder-width apart, toes pointed outward at approximately a 45-degree angle. Maintain a straight posture with your core engaged.
2. You can choose to keep your hands on your hips, in front of your chest, or extended in front of you for balance.
3. Slowly lower your body down by bending your knees, keeping your weight on your heels as you descend. It’s important to maintain a neutral spine throughout the movement.
4. Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go. Ensure that your knees track in line with your toes and do not extend past them.
5. Pause for a moment at the bottom position and then push through your heels to return to the starting position, fully extending your legs.
6. Repeat for the desired number of repetitions.

Here are a few additional tips to keep in mind when performing plie squats:

• Focus on maintaining proper form and technique throughout the exercise.
• Engage your core muscles to support your lower back and maintain stability.
• Keep your chest lifted and avoid rounding your shoulders.
• If you find it challenging to maintain balance, you can hold onto a sturdy object, such as a wall or chair, for support.
• As with any exercise, start with a weight or resistance level that allows you to perform the movement correctly. You can gradually increase the resistance as you become more comfortable and stronger.

Plie squats are an effective exercise for targeting the inner thigh muscles and building lower body strength and stability. However, if you have any pre-existing medical conditions or concerns, it’s advisable to consult with a healthcare professional or a qualified fitness trainer before adding plie squats or any new exercise to your routine.

Plie Squats Workout Video Training Resource:

Kang Squat

The Kang squat is a compound exercise that works the muscles in your legs, hips, back, and shoulders. It is a cross between a good morning and a back squat.

How To do a Kang squat:

1. Stand with your feet shoulder-width apart and your toes pointed slightly outward.
2. Place a barbell across your upper back, with your hands shoulder-width apart and your palms facing forward.
3. Bend at the hips and knees to lower your body until your thighs are parallel to the floor.
4. Keep your back straight and your core engaged throughout the movement.
5. Stand back up to the starting position.

You can add weight to the barbell as you get stronger. If you are new to weightlifting, it is important to start with a low weight and focus on proper form.

Benefits of Kang Squats:

• Improves strength and power in the legs, hips, back, and shoulders
• Helps to build muscle mass
• Improves posture and balance
• Reduces the risk of injuries

Safety Tips:

• Use a weight that is challenging but not too heavy
• Keep your back straight and your core engaged throughout the movement
• Do not round your back
• Do not let the weight tilt forward or backward
• If you feel any pain, stop immediately

Kang Squat Modifications:

• If you are new to weightlifting, you can start with the Kang squat without any weight.
• If you have any injuries, you may need to modify the Kang squat. Talk to your doctor or a physical therapist to find a modification that is safe for you.

Here are some other squat variations that you might want to try:

• Front squat: This squat involves holding the barbell across your upper chest, with your hands gripping the bar in front of your shoulders.
• Back squat: This squat involves holding the barbell across your upper back, with your hands shoulder-width apart and your palms facing forward.
• Overhead squat: This squat involves holding the barbell overhead, with your arms fully extended.
• Pistol squat: This squat involves balancing on one leg while squatting down with the other leg extended in front of you.

These are just a few of the many different squat variations that you can try. Experiment with different variations to find what works best for you.

Kang Squat Workout Video Training Resource:

Box Squat

The Box Squat is an exercise variation of the traditional squat that involves using a box or bench as a reference point for depth and to provide stability. It helps improve squat mechanics, develop explosive power, and increase lower body strength.

Here’s how to perform a Box Squat:

1. Set up a sturdy box or bench behind you. The height of the box should allow you to squat to a parallel or slightly below parallel position.
2. Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward. Position the barbell across your upper back (high bar position) or on your upper traps (low bar position), as per your preference.
3. Take a deep breath, brace your core, and initiate the movement by pushing your hips back and bending your knees.
4. Lower yourself down by sitting back onto the box, aiming to have your thighs parallel to the ground or slightly below parallel. Maintain an upright torso throughout the movement.
5. Once you reach the box, pause for a brief moment, and then drive through your heels to push yourself back up to the starting position.
6. Repeat for the desired number of repetitions.

Here are a few key points to keep in mind when performing the Box Squat:

• Control your descent and ensure that you’re sitting back onto the box rather than plopping onto it.
• Maintain proper squat mechanics, with your knees tracking in line with your toes and your chest lifted.
• Avoid using excessive momentum or bouncing off the box to maintain the tension in your muscles.
• Engage your core throughout the movement to stabilize your spine and protect your lower back.
• Gradually increase the weight used for the Box Squat as your form and strength improve.

The Box Squat is particularly useful for powerlifters and strength athletes as it can help improve technique, provide a measurable depth for consistent training, and enhance explosiveness out of the bottom position. However, it can be beneficial for individuals of various fitness levels who want to develop lower body strength and power.

Box Squat Workout Video Training Resource:

Split Squat Form

The Split Squat, also known as the Static Lunge, is an effective lower body exercise that targets the quadriceps, hamstrings, glutes, and hip stabilizer muscles.

Here’s how to perform the Split Squat with proper form:

1. Start by standing in a split stance, with one foot forward and the other foot positioned back.
2. Ensure that your feet are hip-width apart or slightly wider. The front foot should be facing forward, and the back foot should be angled slightly outward.
3. Shift your weight onto the front foot and keep a tall, upright posture with your core engaged.
4. Initiate the movement by bending both knees simultaneously and lowering your body down towards the ground.
5. Lower your body until your front thigh is parallel to the ground, or your back knee is gently touching or hovering just above the ground.
6. Keep your front knee aligned with your toes, ensuring it doesn’t go past your toes.
7. Pause briefly at the bottom position, and then push through the heel of your front foot to return to the starting position.
8. Complete the desired number of repetitions and then switch legs to perform the exercise on the other side.

additional tips for maintaining proper form during the Split Squat:

• Keep your torso upright and avoid leaning excessively forward or backward.
• Maintain a steady and controlled movement throughout the exercise.
• Engage your core muscles to stabilize your body and maintain balance.
• Keep your front knee in line with your toes, preventing it from collapsing inward.
• Focus on maintaining an even weight distribution between your front and back feet.
• Breathe steadily throughout the movement, exhaling as you push up from the bottom position.

The Split Squat can be performed with bodyweight alone, or you can add dumbbells or a barbell to increase resistance as you progress. Start with lighter weights or bodyweight until you feel comfortable with the movement and gradually increase the resistance as your strength improves.

As with any exercise, it’s important to listen to your body and avoid pushing through pain or discomfort. If you have any pre-existing medical conditions or concerns, it’s always a good idea to consult with a healthcare professional or a qualified fitness trainer before adding new exercises to your routine.

Split Squat Squat Workout Video Training Resource:

Kneeling Squat

The Kneeling Squat, also known as the Squat from Kneeling, is a unique variation of the squat exercise that challenges your lower body strength and stability. It primarily targets the quadriceps, glutes, and core muscles.

Here’s how to perform the Kneeling Squat:

1. Begin by kneeling on the ground with your knees hip-width apart. You can place a mat or cushion under your knees for comfort if needed.
2. Engage your core and maintain an upright posture throughout the exercise.
3. Slowly lower your body by sitting back onto your heels while maintaining control and balance. You can extend your arms forward for counterbalance if necessary.
4. Continue descending until your glutes almost touch your heels or as far as you can comfortably go.
5. Pause briefly in the bottom position, then push through your heels and engage your leg muscles to return to the starting position.
6. Repeat for the desired number of repetitions.

additional tips to keep in mind when performing the Kneeling Squat:

• Maintain a slow and controlled movement throughout the exercise, focusing on proper form and stability.
• Ensure that your knees track in line with your toes and do not cave inward.
• Keep your core muscles engaged to support your lower back and maintain a stable spine position.
• Focus on pushing through your heels during the ascent to activate your glutes and leg muscles effectively.
• If you find it challenging to maintain balance or perform the exercise with proper form, you can hold onto a stable object, such as a pole or the edge of a bench, for support.

The Kneeling Squat can be a challenging exercise, especially for those new to it. It’s essential to start with caution, using your bodyweight alone, and gradually progress to adding resistance, such as dumbbells or a barbell, as your strength and comfort levels improve.

As always, listen to your body and consult with a healthcare professional or a qualified fitness trainer if you have any concerns or pre-existing conditions that may affect your ability to perform this exercise safely.

Kneeling Squat Workout Video Training Resource:

Squats with Cables

Squats with cables, also known as cable squats or squat cable pulls, are a variation of squats that involve using cable machines to add resistance to the exercise. This variation can provide a different stimulus to your muscles compared to traditional squats with free weights.

Here’s how to perform squats with cables:

1. Set up a cable machine by attaching a bar or handles to the low pulley. Ensure that the cable is set to an appropriate weight/resistance for your fitness level.
2. Stand facing the machine with your feet shoulder-width apart. Hold the bar or handles with an overhand grip, palms facing down.
3. Position yourself in a squat stance, with your toes slightly pointed outward and your core engaged.
4. Initiate the movement by bending your knees and sitting back as if you’re sitting into a chair. Keep your chest lifted, back straight, and knees tracking in line with your toes.
5. As you squat down, allow the cable to guide your hands toward your sides or slightly in front of your body. This helps to maintain balance and tension in the cable.
6. Descend until your thighs are parallel to the ground or slightly below, or as far as you can comfortably go while maintaining good form.
7. Push through your heels and engage your leg muscles to stand back up, while simultaneously pulling the cable handles or bar back toward your sides.
8. Repeat for the desired number of repetitions.

Additional tips to consider when performing squats with cables:

• Maintain a controlled and smooth movement throughout the exercise, avoiding any jerking or sudden motions.
• Keep your core muscles engaged to stabilize your spine and maintain proper alignment.
• Focus on driving through your heels during the ascent to activate your glutes and leg muscles effectively.
• Keep tension in the cable throughout the movement by not letting the weights touch down or allowing the cable to go slack.
• Adjust the weight/resistance on the cable machine as needed to suit your strength and fitness level.

Squats with cables can be an effective way to target your lower body muscles while also engaging your upper body for stabilization and balance. As with any exercise, it’s important to start with an appropriate weight and progress gradually to avoid injury or strain. If you’re new to cable exercises or have any concerns, consider seeking guidance from a fitness professional or trainer to ensure proper form and technique.

SquatS with Cables Workout Video Training Resource:

Squat Snatch

The squat snatch is an Olympic weightlifting movement that combines the snatch and squat exercises into one fluid motion. It involves lifting a barbell from the ground to an overhead position in one continuous movement, while catching the bar in a full-depth squat position.

Here’s a breakdown of how to perform the squat snatch:

1. Start by standing with your feet hip-width apart, toes pointed slightly outward, and the barbell on the ground in front of you. Your grip on the bar should be wider than shoulder-width apart, with the palms facing down (overhand grip).
2. Bend your knees and hips, keeping your back straight and chest lifted, to lower into a squat position while grasping the barbell with a firm grip. Your shoulders should be slightly in front of the barbell.
3. Begin the snatch by explosively extending your hips, knees, and ankles, while simultaneously pulling the barbell upward, close to your body. Keep the barbell close to your thighs as you fully extend your body.
4. As the barbell reaches its highest point, quickly and actively pull yourself under the bar, rotating your elbows around and under the bar. At the same time, drop into a full-depth squat position by flexing your hips, knees, and ankles.
5. Catch the barbell overhead with locked arms, while maintaining an upright torso and stable core. Your feet should be in a squat stance, with your weight balanced mid-foot or slightly towards the heels.
6. From the bottom of the squat, stand up by driving through your heels, extending your hips, knees, and ankles. As you stand up, the barbell should remain balanced overhead.
7. Lower the barbell back to the starting position in a controlled manner by reversing the steps. Release your grip and return the barbell to the ground, resetting for the next repetition.

The squat snatch requires a high degree of coordination, technique, and mobility. It’s important to focus on proper form and gradually increase the weight as you become more proficient. It’s recommended to receive guidance from a qualified weightlifting coach or trainer to ensure you learn and progress safely and effectively.

Squat Snatch Workout Video Training Resource:

Tom Platz Squat

Tom Platz was a professional bodybuilder known for his incredibly developed leg muscles, particularly his quadriceps. He was renowned for his unique and intense style of squatting, often referred to as “Tom Platz Squats” or “Platz Squats.” While there is no specific exercise called the “Tom Platz Squat,” his squatting style and training techniques have become legendary in the fitness community.

Tom Platz was known for his deep squatting technique, where he would perform squats with a very wide stance and go below parallel, sometimes even with his hamstrings touching his calves. He believed in pushing the boundaries of squat depth to fully engage and develop the quadriceps and other leg muscles.

To perform a squat in the style of Tom Platz, you can incorporate some of the following techniques:

1. Stance: Take a wider-than-shoulder-width stance, with your feet turned out slightly. Experiment with the width to find what feels comfortable and allows you to go deep while maintaining balance and proper form.
2. Depth: Aim to squat as deep as you comfortably can, preferably going below parallel. This requires good mobility and flexibility in the hips, knees, and ankles. Work on gradually improving your range of motion over time.
3. Tempo and Control: Platz emphasized controlling the movement and maintaining tension throughout the entire squat. Avoid bouncing or relying on momentum. Lower yourself in a controlled manner and explode back up while maintaining control.
4. Mind-Muscle Connection: Platz was known for his incredible mind-muscle connection, focusing intensely on feeling the muscles working during the squat. Concentrate on engaging your quadriceps and pushing through your heels to maximize muscle activation.
5. High Volume and Intensity: Platz was known for his high-volume training, often performing multiple sets and reps of squats. He believed in pushing his limits and training with high intensity to elicit muscle growth.

While Platz’s squatting style and training techniques were specific to his preferences and goals as a bodybuilder, you can incorporate some of these principles into your own squat training. Always prioritize proper form, gradually increase intensity and volume, and listen to your body to avoid injury. If you’re new to squatting or have any concerns, it’s a good idea to seek guidance from a qualified fitness professional to ensure you’re performing the exercise correctly and safely.

Tom PLatz Squat Workout Video Training Resource:

DB Split Squat

The DB Split Squat, also known as the Dumbbell Split Squat, is a variation of the split squat exercise that incorporates dumbbells for added resistance. It targets the quadriceps, glutes, and hamstrings, while also engaging the core for stability.

Here’s how to perform the DB Split Squat:

1. Start by holding a dumbbell in each hand, with your arms hanging at your sides.
2. Assume a split stance, with one foot positioned forward and the other foot positioned back. The distance between your feet should be longer than your regular stride.
3. Keep your torso upright, shoulders back, and core engaged.
4. Shift your weight onto the front foot and maintain balance throughout the exercise.
5. Initiate the movement by bending both knees simultaneously, lowering your body towards the ground.
6. Lower your body until your front thigh is parallel to the ground, or your back knee is gently touching or hovering just above the ground.
7. Ensure that your front knee is aligned with your toes, preventing it from going past your toes.
8. Pause briefly at the bottom position, then push through the heel of your front foot to return to the starting position.
9. Complete the desired number of repetitions, then switch legs and repeat the exercise with the other leg forward.

Additional tips to maintain proper form during the DB Split Squat:

• Keep your torso upright and avoid leaning excessively forward or backward.
• Maintain a steady and controlled movement throughout the exercise.
• Engage your core muscles to stabilize your body and maintain balance.
• Focus on pushing through the heel of your front foot during the ascent to activate your leg muscles effectively.
• Breathe steadily throughout the movement, exhaling as you push up from the bottom position.

The DB Split Squat can be performed with various dumbbell weights, depending on your strength and fitness level. Start with lighter weights or bodyweight alone if you’re new to the exercise, and gradually increase the resistance as you become more comfortable and stronger.

As always, listen to your body and avoid pushing through pain or discomfort. If you have any pre-existing medical conditions or concerns, it’s advisable to consult with a healthcare professional or a qualified fitness trainer before adding new exercises to your routine.

DB Split Squat Workout Video Training Resource:

Curtsy Squat

The Curtsy Squat is a lower body exercise that targets the glutes, quadriceps, and hamstrings. It gets its name from the curtsy-like movement performed during the exercise.

Here’s how to perform the Curtsy Squat:

1. Stand with your feet shoulder-width apart and your hands on your hips or in front of your chest for balance.
2. Take a step diagonally behind and across your body with one foot, crossing it behind your front leg.
3. Lower your body down by bending both knees, keeping your torso upright and your core engaged.
4. Continue descending until your front thigh is parallel to the ground or slightly lower, and your back knee is hovering just above or lightly touching the ground.
5. Ensure that your front knee is aligned with your toes, and your back knee is pointing toward the ground.
6. Pause briefly in the bottom position, then push through the heel of your front foot to return to the starting position.
7. Complete the desired number of repetitions on one side, then switch legs and repeat the exercise with the other leg crossing behind.

Additional tips to perform the Curtsy Squat correctly:

• Keep your upper body upright and avoid leaning excessively forward or backward during the movement.
• Engage your core muscles to maintain stability and balance.
• Focus on pushing through the heel of your front foot as you stand back up to activate your leg muscles effectively.
• Breathe steadily throughout the exercise, exhaling as you push up from the bottom position.
• You can use your arms for balance by extending them in front of you or placing your hands on your hips.

The Curtsy Squat can be performed using bodyweight alone or with added resistance such as dumbbells or a barbell held at your shoulders. Start with lighter weights or bodyweight if you’re new to the exercise, and gradually increase the resistance as you become more comfortable and stronger.

As always, listen to your body and avoid pushing through any pain or discomfort. If you have any pre-existing medical conditions or concerns, it’s advisable to consult with a healthcare professional or a qualified fitness trainer before adding new exercises to your routine.

Curtsy Squat Workout Video Training Resource:

Jefferson Squat

The Jefferson Squat, also known as the Jefferson Deadlift or the Straddle Deadlift, is an exercise that targets the muscles of the lower body, particularly the quadriceps, hamstrings, glutes, and adductors. It involves a unique straddle stance and requires a barbell or other weighted implement.

Here’s how to perform the Jefferson Squat:

1. Start by standing next to a barbell or weighted object. Position your feet wider than shoulder-width apart, with one foot in front of the bar and the other foot behind it.
2. Rotate your feet so that the front foot is angled slightly outward and the back foot is angled slightly inward.
3. Bend your knees and hinge at the hips to lower yourself down and grasp the bar with both hands, one hand in front of your body and the other hand behind your body. Your grip can be overhand or mixed.
4. Ensure that your back is straight, your chest is lifted, and your core is engaged.
5. Begin the movement by driving through your legs and straightening your knees and hips simultaneously. Keep your back straight and maintain proper alignment as you lift the barbell off the ground.
6. As you stand up, focus on pushing through your heels and activating your leg muscles to complete the lift.
7. Lower the barbell back to the ground in a controlled manner by reversing the steps. Release your grip and return to the starting position.
8. Repeat the exercise for the desired number of repetitions.

Additional tips to perform the Jefferson Squat correctly:

• Maintain a neutral spine throughout the movement, avoiding excessive rounding or arching of the back.
• Keep your shoulders back and down, and your chest lifted to maintain proper posture.
• Engage your core muscles to provide stability and support during the exercise.
• Focus on maintaining a smooth and controlled movement pattern throughout the lift.
• It’s important to use a weight that is appropriate for your strength and fitness level. Start with a lighter weight or even just the barbell to practice the technique before increasing the load.

The Jefferson Squat can be a challenging exercise due to its unique stance and grip. It may take some time to find the most comfortable and effective positioning for your body. As always, listen to your body and avoid any movements or weights that cause pain or discomfort. If you’re new to the exercise or have any concerns, it’s recommended to consult with a qualified fitness professional or trainer for guidance and support.

Jefferson Squat Workout Video Training Resource:

Prisoner Squat

The Prisoner Squat is a bodyweight squat variation that engages the lower body muscles, primarily targeting the quadriceps, hamstrings, and glutes. It is called the “Prisoner Squat” because of the hand positioning behind the head, resembling a prisoner being handcuffed.

Here’s how to perform the Prisoner Squat:

1. Stand with your feet shoulder-width apart or slightly wider, and place your hands behind your head, interlocking your fingers or placing them gently on the back of your head.
2. Keep your elbows pulled back, which helps to maintain good posture and prevents excessive forward lean.
3. Engage your core muscles by drawing your belly button in towards your spine.
4. Begin the movement by pushing your hips back and bending your knees, as if you were sitting back into an imaginary chair.
5. Lower your body down into a squat position, ensuring that your knees track in line with your toes and do not collapse inward.
6. Descend until your thighs are parallel to the ground or slightly lower, or as far as you can comfortably go while maintaining good form.
7. Keep your chest lifted and your back straight throughout the movement, avoiding excessive rounding or arching.
8. Push through your heels and engage your leg muscles to stand back up to the starting position, extending your hips and knees simultaneously.
9. Repeat the exercise for the desired number of repetitions.

Additional tips for performing the Prisoner Squat:

• Maintain a controlled and smooth movement throughout the exercise, avoiding any jerking or sudden motions.
• Keep your weight evenly distributed between your heels and the balls of your feet, maintaining balance throughout the movement.
• Focus on driving through your heels during the ascent to activate your glutes and leg muscles effectively.
• Ensure that your knees do not go past your toes to protect your knee joints.
• Breathe steadily throughout the exercise, exhaling as you push up from the bottom position.

The Prisoner Squat is a great bodyweight exercise that can be performed anywhere and requires no additional equipment. It’s suitable for individuals of different fitness levels, and the intensity can be adjusted by altering the squat depth or increasing the number of repetitions.

As always, listen to your body and avoid pushing through any pain or discomfort. If you have any pre-existing medical conditions or concerns, it’s advisable to consult with a healthcare professional or a qualified fitness trainer before adding new exercises to your routine.

Prisoner Squat Workout Video Training Resource:

Lateral Squat

The Lateral Squat, also known as the Side-to-Side Squat, is a lower body exercise that primarily targets the muscles of the inner and outer thighs, glutes, and quadriceps. It involves moving laterally (side to side) while performing a squatting motion.

Here’s how to perform the Lateral Squat:

1. Begin by standing with your feet wider than shoulder-width apart, with your toes pointing forward or slightly angled outward.
2. Keep your chest lifted, shoulders back, and engage your core for stability.
3. Shift your weight to one side as you bend your knee and hip, lowering your body down into a squat on that side. The other leg should remain straight.
4. Keep your heels on the ground and maintain a flat foot as you lower your body.
5. Descend until your bent knee is at or just below a 90-degree angle, while maintaining good posture and proper alignment.
6. Push through the heel of the bent leg and engage the muscles of that leg to return to the starting position.
7. Repeat the movement on the opposite side by shifting your weight and performing a squat on that side.
8. Continue alternating sides, performing the squatting motion in a controlled manner.
9. Repeat the exercise for the desired number of repetitions.

Additional tips to perform the Lateral Squat correctly:

• Maintain an upright torso and avoid leaning excessively forward or backward during the movement.
• Engage your core muscles to stabilize your body and maintain balance.
• Focus on pushing through the heel of the bent leg as you stand up to activate the leg muscles effectively.
• Breathe steadily throughout the exercise, exhaling as you push up from the squat position.

The Lateral Squat can be modified by adjusting the width of your stance or the depth of your squat, depending on your comfort and fitness level. You can also add resistance by holding dumbbells or a kettlebell at your chest or sides for an additional challenge.

As with any exercise, it’s essential to use proper form and listen to your body. If you experience any pain or discomfort, adjust the range of motion or seek guidance from a qualified fitness professional to ensure you’re performing the exercise correctly and safely.

Lateral Squat Workout Video Training Resource:

Anderson Squat

The Anderson Squat, also known as the Pin Squat or Bottom-Up Squat, is a squat variation that involves starting the movement from a dead stop position with the bar resting on pins or safety bars set at or just below knee level. It requires a squat rack or power rack with adjustable safety bars.

Here’s how to perform the Anderson Squat:

1. Set up a squat rack or power rack with adjustable safety bars at or just below knee level.
2. Position the barbell on the safety bars, ensuring it is securely in place.
3. Step under the bar and position it on your upper traps or across your back, similar to a high bar or low bar squat.
4. Step back and position your feet shoulder-width apart or slightly wider, with your toes pointing slightly outward.
5. Take a deep breath, engage your core, and maintain a neutral spine.
6. Begin the movement by pushing your hips back and bending your knees, descending into a squatting position until your thighs are parallel to the ground or slightly lower.
7. Pause briefly in the bottom position, ensuring you maintain tension in your muscles and proper form.
8. Push through your feet and drive your hips upward to stand back up, completing the squat.
9. Repeat the movement for the desired number of repetitions.

Additional tips for performing the Anderson Squat:

• Focus on maintaining proper form and stability throughout the movement.
• Keep your knees in line with your toes and avoid letting them collapse inward.
• Engage your glutes, hamstrings, and quadriceps to drive the movement.
• Maintain control of the barbell throughout the exercise.
• Ensure that the safety bars are set at an appropriate height to allow for a proper range of motion and prevent any unnecessary strain or discomfort.

The Anderson Squat is beneficial for targeting specific sticking points in the squat movement and developing strength in that range. It can also help build starting strength and enhance overall squat performance.

As with any squat variation, start with lighter weights or even just the barbell to practice the technique and gradually increase the load as you become comfortable and stronger. If you’re new to the exercise or have any concerns, it’s recommended to consult with a qualified fitness professional or trainer for guidance and support.

Anderson Squat Workout Video Training Resource:

Hindu Squat

The Hindu Squat, also known as the Baithak or Uthak Baithak, is a bodyweight exercise that originates from traditional Indian wrestling. It is a dynamic and challenging movement that targets the lower body muscles, including the quadriceps, glutes, hamstrings, and calves.

Here’s how to perform the Hindu Squat:

1. Start by standing with your feet slightly wider than shoulder-width apart and your toes pointing slightly outward.
2. Extend your arms straight out in front of you at shoulder height, parallel to the ground. This position helps with balance and counterbalance during the movement.
3. Begin the squat by bending your knees and lowering your body down. Simultaneously, lift your heels off the ground, allowing your body weight to shift towards the balls of your feet.
4. As you descend, keep your torso upright and allow your hips to sink back and down. Imagine sitting back into a chair.
5. Continue descending until your thighs are parallel to the ground or slightly lower, while keeping your heels lifted.
6. Once you reach the bottom position, reverse the movement by pushing through the balls of your feet and extending your knees and hips simultaneously.
7. As you rise up, lower your heels back down to the ground, returning to the starting position.
8. Repeat the exercise for the desired number of repetitions.

Here are some additional tips to perform the Hindu Squat correctly:

• Maintain a smooth and controlled movement throughout the exercise.
• Engage your core muscles to provide stability and support during the squat.
• Focus on pushing through the balls of your feet as you ascend to activate your leg muscles effectively.
• Breathe naturally throughout the movement, exhaling as you rise up from the squat position.

The Hindu Squat can be quite demanding due to the continuous movement and the lifting of the heels. It is essential to have sufficient ankle mobility and strength to perform the exercise safely and comfortably. Start with a slow and controlled pace, focusing on maintaining proper form, and gradually increase the speed and intensity as you become more proficient.

As always, listen to your body and avoid pushing through any pain or discomfort. If you have any pre-existing medical conditions or concerns, it’s advisable to consult with a healthcare professional or a qualified fitness trainer before adding new exercises to your routine.

Hindu Squat Workout Video Training Resource:

Front Squat Grip

The front squat grip is a hand placement technique used when performing front squats. Unlike the traditional back squat where the barbell rests on the upper back, in the front squat, the barbell is placed in front of the body, resting on the front deltoids (shoulders).

There are two common grip variations for the front squat:

1. Clean Grip or Crossed Arm Grip: This grip involves crossing your arms in front of your body and placing your hands on top of the barbell. Here’s how to perform the clean grip:
   • Start by unracking the barbell from the squat rack and stepping back into your starting position.
   • Position your hands shoulder-width apart or slightly wider on the barbell.
   • As you lift the barbell, cross your arms, placing your right hand on top of the bar and your left hand on top of your right hand.
   • Bring your elbows up and forward to create a shelf for the barbell to rest on your front deltoids.
   • Keep your fingers wrapped around the barbell to maintain control.
2. Front Rack Grip or Clean Grip with Straps: This grip variation involves using weightlifting straps to secure the barbell in a front rack position. Here’s how to perform the front rack grip:
   • Start by wrapping weightlifting straps around the barbell, leaving enough length to hold onto the straps.
   • Step under the barbell and position your hands shoulder-width apart or slightly wider.
   • Grab the weightlifting straps, allowing them to hang down from your wrists.
   • Lift the barbell and bring your elbows up and forward to create a shelf for the barbell to rest on your front deltoids.
   • Maintain a secure grip on the straps throughout the exercise.

Both grip variations for the front squat have their advantages and disadvantages. The clean grip provides greater control over the barbell but may require more flexibility and mobility in the wrists and shoulders. The front rack grip with straps can be helpful if you struggle with wrist flexibility but requires weightlifting straps.

Experiment with both grip variations and choose the one that feels most comfortable and secure for you. Proper technique and maintaining an upright torso are crucial for a successful front squat, regardless of the grip you choose.

Front Squat Grip Workout Video Training Resource:

Hatfield Squat

The Hatfield squat, also known as the Hatfield barbell squat, is a squat variation named after powerlifter Fred Hatfield. It involves performing a squat while using a specialized piece of equipment called the Hatfield squat bar or Hatfield bar.

The Hatfield bar is a modified barbell that features a front pad near the chest level and a handlebar at the rear end. This design allows for a more comfortable and secure grip, as well as providing additional stability during the squat movement.

Here’s how to perform the Hatfield squat:

1. Set up the Hatfield bar on a squat rack or power rack at an appropriate height. The front pad should be positioned near chest level.
2. Step under the bar and position it on your upper traps, similar to a high bar squat. Place your hands on the handlebar behind you, gripping it securely.
3. Step back from the rack, ensuring your feet are shoulder-width apart or slightly wider. Your toes can be angled slightly outward.
4. Take a deep breath, engage your core, and maintain a neutral spine.
5. Begin the squat by pushing your hips back and bending your knees. Descend until your thighs are parallel to the ground or slightly lower, while keeping your torso upright and maintaining good form.
6. Pause briefly in the bottom position, then push through your feet and drive your hips upward to stand back up, completing the squat.
7. Repeat the movement for the desired number of repetitions.

The Hatfield squat allows you to maintain a more vertical torso position compared to traditional squats, which can be beneficial for individuals with limited mobility or those recovering from injuries. The front pad and handlebar of the Hatfield bar help distribute the load and provide additional stability during the movement.

As with any squat variation, it’s essential to use proper form, start with lighter weights to practice the technique, and gradually increase the load as you become more comfortable and stronger. If you’re new to the Hatfield squat or have any concerns, it’s recommended to consult with a qualified fitness professional or trainer for guidance and support.

Hatfield Squat Workout Video Training Resource:

Pause Squats

Pause squats are a variation of the traditional squat exercise that involves pausing at the bottom of the squat position for a predetermined amount of time before returning to the starting position. This pause adds an extra challenge to the movement and has several benefits for strength, stability, and technique development.

Here’s how to perform pause squats:

1. Set up your squat rack or power rack with the barbell at an appropriate height. Load the barbell with the desired weight.
2. Step under the bar and position it on your upper traps or across your back, similar to a high bar or low bar squat. Ensure your hands are gripping the bar securely.
3. Step back from the rack and position your feet shoulder-width apart or slightly wider, with your toes pointing slightly outward.
4. Take a deep breath, engage your core, and maintain a neutral spine.
5. Begin the squat by pushing your hips back and bending your knees, descending into the squatting position. Lower yourself until your thighs are parallel to the ground or slightly lower.
6. Once you reach the desired depth, pause and hold the position for a designated amount of time. Common pause durations range from 1 to 5 seconds, depending on your fitness level and goals.
7. During the pause, focus on maintaining tension in your muscles and proper form. Keep your core engaged, and avoid bouncing or relying on the stretch reflex to aid in the ascent.
8. After the pause, drive through your feet and push your hips upward to return to the starting position, completing the squat.
9. Repeat the movement for the desired number of repetitions, pausing at the bottom of each squat.

Pause squats offer several benefits, including:

• Increased time under tension: The pause at the bottom of the squat increases the time your muscles are working, leading to improved strength and muscle development.
• Enhanced technique and stability: Pausing allows you to focus on maintaining proper form and stability in the bottom position, which can help address weaknesses and improve squat mechanics.
• Strengthening the bottom position: Pausing in the bottom position can help strengthen the muscles used to initiate the ascent from the lowest point of the squat.
• Developing mental toughness: The added challenge of pausing in the most challenging part of the squat requires mental focus, discipline, and perseverance.

Pause squats can be incorporated into your training routine as a standalone exercise or as part of a squat progression. Start with lighter weights and gradually increase the load as you become more comfortable with the pause and maintain good form. It’s always advisable to consult with a qualified fitness professional or trainer if you’re new to pause squats or have any concerns about incorporating them into your workout routine.

Pause Squats Workout Video Training Resource:

Quarter Squats

Quarter squats, as the name suggests, are a variation of the squat exercise where you perform a partial range of motion by only descending to a quarter or approximately 25% of the full squat depth. Instead of going down to parallel or below parallel, you stop the squat at a higher position.

To perform quarter squats:

1. Set up your squat rack or power rack with the barbell at an appropriate height. Load the barbell with the desired weight.
2. Step under the bar and position it on your upper traps or across your back, similar to a high bar or low bar squat. Ensure your hands are gripping the bar securely.
3. Step back from the rack and position your feet shoulder-width apart or slightly wider, with your toes pointing slightly outward.
4. Take a deep breath, engage your core, and maintain a neutral spine.
5. Begin the squat by pushing your hips back and bending your knees, descending only to a quarter of the full squat depth. Your thighs will be above parallel to the ground, and your knees will be flexed at a lesser angle compared to a full squat.
6. Pause briefly at the bottom of the quarter squat position to ensure control and maintain tension in your muscles.
7. Push through your feet and drive your hips upward to return to the starting position, completing the quarter squat.
8. Repeat the movement for the desired number of repetitions, maintaining the partial range of motion.

Quarter squats are often used for specific purposes and have their own set of benefits and considerations:

1. Targeted muscle development: Quarter squats primarily emphasize the quadriceps muscles due to the limited range of motion. The higher position places more load and tension on the front of the thighs.
2. Strength building: By handling heavier loads in the partial range, quarter squats can be useful for developing strength and power in the quadriceps and improving overall leg strength.
3. Sport-specific training: Some athletes, such as powerlifters or athletes in certain sports, may incorporate quarter squats to mimic the joint angles and muscle actions specific to their sport movements.

However, it’s important to note that quarter squats also have limitations and considerations:

1. Limited range of motion: Performing only partial squats neglects the full range of motion and potential benefits of deep squats, such as improved mobility and activation of the glutes and hamstrings.
2. Increased stress on the knees: Quarter squats place greater stress on the knee joint due to the limited range of motion and higher load, potentially increasing the risk of knee issues or imbalances if not properly managed.
3. Technique and control: Since quarter squats involve handling heavier loads, it’s crucial to maintain proper form, stability, and control throughout the movement to reduce the risk of injury.

It’s generally recommended to include a variety of squat variations in your training routine, including full squats, to target different muscle groups and movement patterns. If you’re considering incorporating quarter squats into your routine, it’s advisable to consult with a qualified fitness professional or trainer to assess your individual needs, goals, and ensure proper form and progression.

Quarter Squats Workout Video Training Resource:

Suitcase Squat

The suitcase squat is a variation of the squat exercise that mimics the movement of carrying a heavy suitcase in one hand. It is a unilateral exercise that targets the lower body, particularly the quadriceps, hamstrings, glutes, and core muscles.

Here’s how to perform the suitcase squat:

1. Stand with your feet shoulder-width apart or slightly wider. Hold a dumbbell or kettlebell in one hand with your arm fully extended by your side. This will simulate holding a suitcase in one hand.
2. Engage your core, maintain a neutral spine, and ensure your shoulders are squared and level.
3. Take a deep breath and brace your core.
4. Begin the squat by pushing your hips back and bending your knee of the opposite leg. As you descend into the squat, keep your chest up and maintain a straight back. The weighted hand should remain straight down by your side.
5. Descend until your thigh is parallel to the ground or slightly below, ensuring proper form and stability.
6. Pause briefly at the bottom of the squat to maintain control and tension in your muscles.
7. Drive through the heel of your working leg and push your hips forward to return to the starting position, fully extending your leg.
8. Repeat the movement for the desired number of repetitions on one side before switching to the other side.

Some key points to consider when performing suitcase squats:

• Focus on maintaining a stable and upright torso throughout the movement.
• Keep your knees aligned with your toes and ensure they do not collapse inward.
• Engage your core muscles to provide stability and control during the exercise.
• Start with a weight that challenges you but allows you to maintain proper form. You can increase the weight as you become more comfortable and stronger.

The suitcase squat is a beneficial exercise for improving unilateral leg strength, balance, and stability. It can be particularly useful for individuals who need to address any imbalances between their left and right sides. As with any exercise, it’s important to use proper form, start with lighter weights, and gradually increase the load as you become more proficient and comfortable with the movement. If you have any concerns or are new to suitcase squats, it’s advisable to consult with a qualified fitness professional or trainer for guidance and support.

Suitcase Squat Workout Video Training Resource:

Cyclist Squats

Cyclist squats are a type of squat that is performed with a narrow stance and raised heels. This variation of the squat targets the quadriceps muscles in the thighs more than a traditional squat. Cyclist squats can be performed with or without weights.

To do a cyclist squat:

1. Stand with your feet shoulder-width apart, or slightly narrower.
2. Place a weight plate or other object under each heel to raise your heels about 2 inches off the ground.
3. Keeping your back straight and your core engaged, bend your knees and lower your body until your thighs are parallel to the floor.
4. Pause for a moment, then push yourself back up to the starting position.

Repeat for the desired number of repetitions.

Cyclist squats can be a great addition to a leg workout. They are a challenging exercise that can help to improve strength, power, and muscle mass in the quadriceps.

Here are some tips for performing cyclist squats safely and effectively:

• Use a weight that is challenging but not too heavy.
• Keep your back straight and your core engaged throughout the movement.
• Do not round your back.
• Do not let your knees go past your toes.
• If you feel any pain, stop immediately.

Cyclist squats can be a great way to improve your strength and power. However, it is important to start slowly and gradually increase the weight as you get stronger. If you have any questions or concerns, be sure to consult with a qualified fitness professional.

Cyclist Squats Workout Video Training Resource:

Parallel Squat

The parallel squat, also known as the parallel barbell squat or just squat, is a fundamental lower body exercise that targets several muscle groups, including the quadriceps, hamstrings, glutes, and core. The term “parallel” refers to the depth of the squat, where the crease of the hips drops below the level of the knees but stops at parallel with the ground or slightly below.

Here’s how to perform a parallel squat:

1. Start by setting up the squat rack or power rack with the barbell at an appropriate height. Load the barbell with the desired weight.
2. Step under the bar and position it on your upper traps or across your back, similar to a high bar or low bar squat. Ensure your hands are gripping the bar securely, slightly wider than shoulder-width apart.
3. Step back from the rack and position your feet shoulder-width apart or slightly wider. Your toes can be angled slightly outward.
4. Take a deep breath, engage your core, and maintain a neutral spine.
5. Begin the squat by pushing your hips back and bending your knees simultaneously. Lower yourself until the crease of your hips drops below the level of your knees, reaching parallel with the ground or slightly below.
6. Maintain proper form throughout the movement, with your chest up, back straight, and knees tracking over your toes. Avoid rounding your back or letting your knees collapse inward.
7. Pause briefly in the bottom position to ensure control and stability.
8. Drive through your heels and push your hips upward to return to the starting position, fully extending your legs.
9. Repeat the movement for the desired number of repetitions, maintaining the parallel depth on each squat.

Performing parallel squats offers several benefits, including:

1. Building lower body strength: Parallel squats are an effective compound exercise that targets multiple muscle groups, helping to develop overall lower body strength and power.
2. Enhancing muscle hypertrophy: Squats can stimulate muscle growth in the quadriceps, hamstrings, and glutes, promoting muscle development and improved aesthetics.
3. Improving functional movement: Squats mimic the movement patterns used in daily activities and sports, helping to improve functional movement, stability, and coordination.
4. Engaging the core muscles: Squats require core stabilization throughout the movement, which helps strengthen and stabilize the core muscles.

When performing parallel squats, it’s crucial to prioritize proper form and technique. Start with lighter weights to ensure you can maintain good form throughout the exercise. Gradually increase the load as you become more comfortable and proficient with the movement.

If you’re new to squats or have any concerns, it’s advisable to consult with a qualified fitness professional or trainer who can provide guidance, assess your form, and help tailor a squatting program to your individual needs and goals.

Parallel Squats Workout Video Training Resource:

Elevated Split Squat

The elevated split squat, also known as the Bulgarian split squat, is a variation of the split squat exercise that adds an elevation to the rear foot. It primarily targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. The elevated split squat also engages the core muscles for stability and balance.

Here’s how to perform the elevated split squat:

1. Find an elevated surface, such as a bench, step, or box, and place it behind you.
2. Stand in a split stance with one foot positioned forward and the other foot resting on the elevated surface behind you. The front foot should be positioned far enough forward so that when you descend into the squat, your knee remains stacked directly above your ankle.
3. Maintain an upright posture, engage your core, and keep your chest up throughout the exercise.
4. Lower your body by bending your front knee and descending straight down towards the ground. Your back knee should bend as well, but the rear foot should remain elevated on the bench or step.
5. Continue descending until your front thigh is parallel to the ground, or as low as your flexibility and comfort allow. Your rear knee should approach but not touch the ground.
6. Pause briefly at the bottom of the movement, maintaining control and tension in your muscles.
7. Push through the heel of your front foot and extend your leg to return to the starting position.
8. Repeat the movement for the desired number of repetitions on one side before switching to the other side.

Some key points to consider when performing the elevated split squat:

• Maintain proper form by keeping your front knee in line with your ankle and avoiding it from collapsing inward.
• Ensure that your weight is evenly distributed between your front and rear legs throughout the exercise.
• Engage your core muscles to provide stability and control during the movement.
• Start with bodyweight or lighter loads until you are comfortable and can maintain proper form. You can gradually add resistance using dumbbells or a barbell held at your sides.

The elevated split squat is an effective exercise for building lower body strength, improving balance and stability, and addressing any imbalances between the left and right sides of the body. It can be incorporated into leg training routines or used as a unilateral exercise option. As with any exercise, it’s important to use proper form, start with appropriate weights or resistance, and progress gradually. If you have specific goals or concerns, consulting with a qualified fitness professional or trainer can provide personalized guidance and support.

Elevated Split Squat Workout Video Training Resource:

Hex Squat or Trap Squat

The term “hex squat” is not a commonly recognized exercise in the fitness realm. It’s possible that you may be referring to the hex bar squat or the trap bar squat, which involves using a specialized piece of equipment called a hex bar or trap bar.

The hex bar, also known as a trap bar or a hexagonal bar, is a weightlifting bar that has a hexagonal shape with handles on the sides. It allows for a different grip and body positioning compared to a traditional barbell.

To perform the hex bar or Trap Bar Squat squat:

1. Start by standing inside the hex bar with your feet shoulder-width apart or slightly wider. The handles of the hex bar should be at your sides, and your palms can either face inwards or towards your body, depending on your comfort and the design of the bar.
2. Engage your core, maintain a neutral spine, and keep your chest up.
3. Bend your knees and hips to lower yourself into a squatting position while keeping your back straight and your knees tracking over your toes.
4. Descend until your thighs are parallel to the ground or slightly below, while maintaining proper form and stability.
5. Pause briefly at the bottom of the squat to maintain control and tension in your muscles.
6. Push through your heels and extend your legs to return to the starting position, fully standing upright.
7. Repeat the movement for the desired number of repetitions, ensuring proper form and depth on each squat.

The hex bar squat, compared to traditional squats with a barbell, offers a few potential advantages:

1. Center of gravity: The design of the hex bar places the weight in line with your body’s center of gravity. This may make the movement feel more natural and provide a more balanced load distribution.
2. Reduced stress on the back: The hex bar squat can potentially be gentler on the lower back compared to back squats with a barbell. The handles of the hex bar allow for a more upright torso position, which can reduce stress on the spine.
3. Enhanced quad activation: The hex bar squat may place more emphasis on the quadriceps muscles compared to back squats. The positioning of the body and the mechanics of the movement can lead to increased quad activation.

As with any exercise, it’s important to prioritize proper form, start with appropriate weights, and progress gradually. If you’re new to the hex bar squat or have any concerns, it’s advisable to consult with a qualified fitness professional or trainer who can provide guidance, assess your form, and help tailor a squatting program to your individual needs and goals.

Hex Bar Squat Workout Video Training Resource:

Yogi Squat

The Yogi Squat, also known as the Garland Pose or Malasana in yoga, is a squatting position commonly practiced in yoga. It involves squatting down with the feet flat on the ground and the hips lowered close to the heels.

Here’s how to perform the Yogi Squat:

1. Start by standing with your feet slightly wider than hip-width apart. Turn your toes out at a slight angle, so they are pointing away from each other.
2. Bend your knees and lower your hips down towards the ground, as if you are sitting back into a deep squat. Keep your heels on the ground if possible.
3. Bring your palms together at the center of your chest in a prayer position (Anjali Mudra), or you can place your hands on the ground in front of you for support and balance.
4. Press your elbows against the inside of your knees, gently pushing them apart to create space and opening in the hips.
5. Maintain an upright posture, lengthening through the spine, and engaging your core muscles.
6. Breathe deeply and hold the Yogi Squat for several breaths or as long as comfortable.

The Yogi Squat offers several benefits:

1. Hip mobility and flexibility: The pose stretches and opens up the hips, promoting mobility and flexibility in the hip joints and hip flexors.
2. Ankle mobility: The Yogi Squat also helps to improve ankle mobility as the position requires you to keep your feet flat on the ground.
3. Strengthening the lower body: Holding the squat position engages the quadriceps, glutes, and calf muscles, helping to strengthen the lower body.
4. Digestive health: The Yogi Squat is believed to stimulate digestion and aid in relieving constipation by compressing the abdomen.

If you find it challenging to maintain balance or keep your heels on the ground in the Yogi Squat, you can use props like blocks or folded blankets under your heels for support. Over time, with consistent practice, you may find your mobility and flexibility improving, allowing you to deepen the squat position.

As with any exercise or yoga pose, it’s essential to listen to your body and work within your comfortable range of motion. If you have any specific concerns or limitations, it’s advisable to consult with a qualified yoga instructor who can guide you and offer modifications or variations suitable for your needs.

Yogi Squat Workout Video Training Resource:

Barbell Squat

The barbell squat is a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. It is often considered the “king” of lower body exercises due to its effectiveness in building lower body strength and size.

Here’s how to perform the barbell squat:

1. Set up the squat rack with the barbell at an appropriate height. Load the barbell with the desired weight plates.
2. Approach the barbell and position yourself underneath it, with your feet shoulder-width apart or slightly wider. The bar should rest on your upper back, across your trapezius muscles.
3. Grip the bar with your hands slightly wider than shoulder-width apart, keeping your elbows pointing down and your chest up.
4. Step back from the rack, taking a few steps to clear the rack safely. Maintain a solid stance with your feet firmly planted on the ground.
5. Take a deep breath and brace your core. Begin the descent by bending your knees and hips simultaneously, pushing your hips back as if you’re sitting into a chair. Lower yourself until your thighs are parallel to the ground or slightly below. Keep your chest up and your back straight throughout the movement.
6. Pause briefly at the bottom of the squat, maintaining control and tension in your muscles.
7. Drive through your heels and push your hips upward to initiate the ascent. Extend your legs and return to the starting position, fully standing upright.
8. Repeat the movement for the desired number of repetitions, maintaining proper form and depth on each squat.

Some key points to consider when performing the barbell squat:

• Keep your feet flat on the ground throughout the movement, distributing the weight evenly across your feet.
• Ensure your knees are tracking in line with your toes, and avoid letting them collapse inward.
• Engage your core muscles for stability and to protect your lower back.
• Maintain a neutral spine position, avoiding excessive rounding or arching of the back.
• Start with lighter weights and gradually increase the load as you become more comfortable and proficient with the movement.

The barbell squat offers several benefits, including:

1. Building lower body strength: The barbell squat targets major muscle groups in the lower body, helping to develop overall strength and power.
2. Enhancing muscle hypertrophy: Squats stimulate muscle growth in the quadriceps, hamstrings, and glutes, promoting muscle development and improved aesthetics.
3. Improving functional movement: Squats mimic the movement patterns used in daily activities and sports, helping to improve functional movement, stability, and coordination.
4. Hormonal response: Squats, especially when performed with heavy weights, can trigger a significant hormonal response, including the release of testosterone and growth hormone, which are beneficial for muscle growth and recovery.

It’s crucial to prioritize proper form and technique when performing barbell squats to maximize their effectiveness and minimize the risk of injury. If you’re new to squats or have any concerns, it’s advisable to consult with a qualified fitness professional or trainer who can provide guidance, assess your form, and help tailor a squatting program to your individual needs and goals.

Barbell Squat Workout Video Training Resource:

Barbell Hack Squat

The barbell hack squat is a variation of the squat exercise that specifically targets the quadriceps muscles while also engaging the hamstrings and glutes. It is performed with a barbell positioned behind your legs rather than on your upper back.

Here’s how to perform the barbell hack squat:

1. Start by standing with your feet hip-width apart, toes pointing forward. Place a barbell on the floor behind your legs.
2. Squat down and grip the barbell with an overhand grip, hands shoulder-width apart. Your palms should be facing backward, and your fingers should be wrapping around the barbell from behind your legs.
3. Maintain a neutral spine and keep your chest up throughout the exercise.
4. Begin the movement by driving through your heels and extending your hips and knees simultaneously. As you stand up, keep the barbell in contact with the back of your legs.
5. Continue to extend your hips and knees until you are fully upright, with your knees and hips fully locked out.
6. Lower the barbell back down to the starting position by squatting down and bending your hips and knees.
7. Repeat the movement for the desired number of repetitions.

Here are some key points to consider when performing the barbell hack squat:

• Keep your core engaged and maintain a neutral spine throughout the exercise.
• Focus on pushing through your heels to engage your quadriceps, hamstrings, and glutes.
• Keep your knees tracking in line with your toes and avoid allowing them to collapse inward.
• Start with lighter weights or even just the barbell itself to practice proper form before gradually increasing the load.
• If you have any knee or back issues, it’s advisable to consult with a fitness professional or trainer to ensure that the barbell hack squat is suitable for your specific needs and goals.

The barbell hack squat is an effective exercise for targeting the quadriceps and building lower body strength. However, it requires proper form and technique to be performed safely and effectively. If you’re unsure about how to perform the exercise or have any concerns, it’s recommended to seek guidance from a qualified fitness professional or trainer.

Barbell Hack Squat Workout Video Training Resource:

Barbell Front Squat

The barbell front squat is a variation of the squat exercise that places the barbell on the front of your shoulders instead of on your upper back. It primarily targets the quadriceps, but also engages the hamstrings, glutes, and core muscles.

Here’s how to perform the barbell front squat:

1. Start by setting up a barbell in a squat rack at a height that allows you to unrack the barbell comfortably. Grip the bar with an overhand grip (palms facing upward) and bring your elbows forward so that your upper arms are parallel to the ground. Your fingertips should be lightly touching the bar to secure it in place.
2. Step under the bar and bring it to the front of your shoulders, resting it across the front deltoids and collarbone. Cross your arms and use your fingertips to secure the bar in this position. Alternatively, you can use a “clean grip” where your fingertips and palms are under the bar, but this may require more flexibility and mobility.
3. Step back from the squat rack, maintaining a shoulder-width or slightly wider stance with your feet. Your toes can be slightly angled outward.
4. Engage your core, keep your chest up, and maintain an upright posture throughout the exercise.
5. Begin the descent by bending your knees and hips simultaneously, pushing your hips back as if you’re sitting into a chair. Lower yourself until your thighs are parallel to the ground or slightly below. Keep your chest up and your back straight.
6. Pause briefly at the bottom of the squat, maintaining control and tension in your muscles.
7. Drive through your heels and push your hips upward to initiate the ascent. Extend your legs and return to the starting position, fully standing upright.
8. Repeat the movement for the desired number of repetitions, maintaining proper form and depth on each squat.

Here are some key points to consider when performing the barbell front squat:

• Maintain a tight grip on the barbell and keep your elbows up throughout the movement to prevent the bar from rolling forward.
• Keep your core engaged and maintain a neutral spine throughout the exercise.
• Focus on pushing through your heels to engage your quadriceps, hamstrings, and glutes.
• Keep your knees tracking in line with your toes and avoid allowing them to collapse inward.
• Start with lighter weights and gradually increase the load as you become more comfortable and proficient with the movement.

The barbell front squat is an effective exercise for building lower body strength, improving quad development, and enhancing core stability. It requires proper form and technique to be performed safely and effectively. If you’re unsure about how to perform the exercise or have any concerns, it’s recommended to seek guidance from a qualified fitness professional or trainer.

Barbell Front Squat Workout Video Training Resource:

Barbell Split Squat

The barbell split squat, also known as the barbell lunge, is a variation of the squat exercise that primarily targets the quadriceps, hamstrings, and glutes. It also engages the core and stabilizer muscles. This exercise is performed with a barbell placed on your upper back, similar to a barbell squat, but with one foot positioned forward and the other foot positioned back on an elevated surface.

Here’s how to perform the barbell split squat:

1. Start by setting up a barbell in a squat rack at a height that allows you to unrack the barbell comfortably. Load the barbell with the desired weight plates.
2. Position yourself under the barbell and step forward with one foot, placing it about 2-3 feet in front of the barbell. Your toes should be pointing forward or slightly angled outwards.
3. Step back with your other foot and place it on an elevated surface behind you, such as a bench, box, or weight plate. Your back foot should be on the ball of the foot, with the heel elevated.
4. Engage your core, keep your chest up, and maintain an upright posture throughout the exercise.
5. Unrack the barbell by lifting it off the squat rack, allowing it to rest on your upper back. You can either cross your arms in front of you or use an alternate grip with your hands to secure the barbell.
6. Begin the movement by bending your front knee and lowering your back knee towards the ground. Descend until your front thigh is parallel to the ground or slightly below, while maintaining proper form and stability.
7. Pause briefly at the bottom of the split squat to maintain control and tension in your muscles.
8. Push through the heel of your front foot and extend your front leg to return to the starting position, fully standing upright.
9. Repeat the movement for the desired number of repetitions, then switch the position of your legs and perform the exercise with the other leg forward.

Here are some key points to consider when performing the barbell split squat:

• Keep your front knee in line with your toes and avoid letting it collapse inward.
• The weight should be evenly distributed between your front foot and the ball of your back foot.
• Engage your core for stability and maintain a neutral spine throughout the exercise.
• Start with lighter weights and gradually increase the load as you become more comfortable and proficient with the movement.

The barbell split squat is an effective exercise for developing lower body strength, balance, and stability. It can be challenging and requires proper form and technique to be performed safely. If you’re unsure about how to perform the exercise or have any concerns, it’s recommended to seek guidance from a qualified fitness professional or trainer.

Barbell Split Squat Workout Video Training Resource:

Cossack Squat

The Cossack squat is a lower body exercise that targets the muscles of the legs, particularly the quadriceps, hamstrings, adductors, and glutes. It also helps improve hip mobility and flexibility.

Here’s how to perform the Cossack squat:

1. Start by standing with your feet wider than shoulder-width apart, toes pointing slightly outward. Keep your torso upright and engage your core.
2. Shift your weight to one side as you begin to bend your knee and hip, lowering your body towards that side. The other leg should remain straight, with your foot flat on the ground and toes pointing upward.
3. Descend as low as you can comfortably go, aiming to get your thigh parallel to the ground or even lower. Keep your heel of the bent leg on the ground.
4. Pause briefly at the bottom of the squat, maintaining control and stability.
5. Push through the heel of the bent leg and engage the muscles of that leg to rise back up to the starting position.
6. Repeat the movement on the opposite side, shifting your weight to the other leg and performing the same squatting motion.

Here are some key points to consider when performing the Cossack squat:

• Maintain an upright torso throughout the exercise, avoiding excessive forward lean.
• Keep your knee tracking in line with your toes, and avoid letting it collapse inward.
• Engage your core for stability and maintain a neutral spine.
• Start with a wider stance and gradually increase the depth of the squat as your mobility and flexibility improve.
• You can extend your arms forward for balance or place your hands on your hips.

The Cossack squat offers several benefits, including:

• Improved hip mobility: The exercise requires a wide range of motion in the hips, which helps improve hip mobility and flexibility.
• Strengthening the lower body: The Cossack squat targets multiple muscles in the legs, including the quadriceps, hamstrings, adductors, and glutes, helping to strengthen and tone these muscles.
• Enhanced balance and stability: The exercise challenges your balance and stability, as you need to control your body weight while moving laterally.
• Increased flexibility: Performing the Cossack squat regularly can help improve overall lower body flexibility, particularly in the hips and groin area.

As with any exercise, it’s important to start with proper form and gradually increase the difficulty and depth of the movement as you become more comfortable and proficient. If you have any specific concerns or limitations, it’s advisable to consult with a qualified fitness professional or trainer who can guide you and offer modifications or variations suitable for your needs.

Cossack Squat Workout Video Training Resource:

Low Bar Squat

The low bar squat is a variation of the barbell squat where the barbell is positioned lower on your upper back, specifically resting on the shelf created by your rear deltoids and upper back muscles. This differs from the high bar squat, where the barbell is positioned higher on your upper back, resting on the traps. The low bar squat primarily targets the posterior chain, including the glutes, hamstrings, and lower back.

Here’s how to perform the low bar squat:

1. Set up the squat rack at an appropriate height. Load the barbell with the desired weight plates.
2. Approach the barbell and position yourself underneath it. The bar should rest on the shelf created by your rear deltoids, just below the spine of your scapulae.
3. Grip the bar with a wider grip compared to the high bar squat, placing your hands outside shoulder-width apart. Your thumbs should be placed around the bar to secure it.
4. Step back from the rack, ensuring your feet are slightly wider than shoulder-width apart and your toes are angled slightly outward.
5. Take a deep breath and brace your core. Begin the descent by bending your knees and hips simultaneously, pushing your hips back as if you’re sitting into a chair. Keep your chest up and your back at an angle of about 45 degrees to the ground.
6. Lower yourself until your thighs are parallel to the ground or slightly below, while maintaining proper form and stability. Focus on sitting back and using your hips to initiate the movement.
7. Pause briefly at the bottom of the squat, maintaining control and tension in your muscles.
8. Drive through your heels and push your hips upward to initiate the ascent. Extend your legs and return to the starting position, fully standing upright.
9. Repeat the movement for the desired number of repetitions, maintaining proper form and depth on each squat.

Here are some key points to consider when performing the low bar squat:

• Keep your feet flat on the ground throughout the movement, distributing the weight evenly across your feet.
• Engage your core and maintain a neutral spine throughout the exercise.
• Focus on sitting back and using your hips to initiate the movement, while keeping your chest up.
• Keep your knees tracking in line with your toes and avoid letting them collapse inward.
• Start with lighter weights and gradually increase the load as you become more comfortable and proficient with the movement.

The low bar squat places more emphasis on the posterior chain compared to the high bar squat, making it beneficial for individuals looking to target the glutes, hamstrings, and lower back. However, it may require some adjustment in technique and mobility compared to the high bar squat. If you’re unsure about how to perform the exercise or have any concerns, it’s recommended to seek guidance from a qualified fitness professional or trainer.

Low Bar Squat Workout Video Training Resource:

High Bar Squat

The high bar squat is a classic variation of the barbell squat where the barbell is positioned higher on your upper back, resting on the traps. This variation primarily targets the quadriceps, while also engaging the glutes, hamstrings, and lower back.

Here’s how to perform the high bar squat:

1. Set up the squat rack at an appropriate height. Load the barbell with the desired weight plates.
2. Approach the barbell and position yourself underneath it. The bar should rest across your upper traps, just below the base of your neck.
3. Grip the bar with a grip slightly wider than shoulder-width apart. Your palms should be facing forward, and your elbows should be pointing downward to create a shelf for the bar.
4. Step back from the rack, ensuring your feet are slightly wider than shoulder-width apart and your toes are angled slightly outward.
5. Take a deep breath and brace your core. Begin the descent by bending your knees and hips simultaneously, pushing your hips back as if you’re sitting into a chair. Keep your chest up and your back upright throughout the movement.
6. Lower yourself until your thighs are parallel to the ground or slightly below, while maintaining proper form and stability. Aim to keep your torso as upright as possible.
7. Pause briefly at the bottom of the squat, maintaining control and tension in your muscles.
8. Drive through your heels and push your hips upward to initiate the ascent. Extend your legs and return to the starting position, fully standing upright.
9. Repeat the movement for the desired number of repetitions, maintaining proper form and depth on each squat.

Here are some key points to consider when performing the high bar squat:

• Keep your feet flat on the ground throughout the movement, distributing the weight evenly across your feet.
• Engage your core and maintain a neutral spine throughout the exercise.
• Focus on pushing through your heels to engage your quadriceps, glutes, and hamstrings.
• Keep your knees tracking in line with your toes and avoid letting them collapse inward.
• Start with lighter weights and gradually increase the load as you become more comfortable and proficient with the movement.

The high bar squat is a versatile exercise that targets the quadriceps while also engaging other lower body muscles. It allows for a more upright torso position compared to the low bar squat. However, it’s important to ensure proper form and technique to perform the exercise safely and effectively. If you’re unsure about how to perform the exercise or have any concerns, it’s recommended to seek guidance from a qualified fitness professional or trainer.

High Bar Squat Workout Video Training Resource:

Elevated Goblet Squat

The elevated goblet squat is a variation of the goblet squat exercise that involves elevating your front foot on an elevated surface, such as a weight plate or step. This variation adds an extra challenge to the exercise by increasing the range of motion and emphasizing the front leg muscles.

Here’s how to perform the elevated goblet squat:

1. Place an elevated surface, such as a weight plate or step, in front of you.
2. Hold a dumbbell or kettlebell in front of your chest with both hands, gripping it by the sides (goblet position). This will be your starting position.
3. Step one foot onto the elevated surface, positioning it securely with the heel on the surface and the ball of the foot on the ground.
4. Take a wider-than-shoulder-width stance with your other foot, positioning it slightly behind you.
5. Brace your core, keep your chest up, and maintain an upright posture throughout the exercise.
6. Initiate the squat by bending your knees and hips simultaneously, lowering your body down towards the ground. Focus on sitting back into the squat, maintaining a balanced weight distribution between your front and back foot.
7. Descend until your front thigh is parallel to the ground or slightly below, while maintaining proper form and stability. Your back knee should also bend, and your back foot should be on the ball.
8. Pause briefly at the bottom of the squat to maintain control and tension in your muscles.
9. Push through the heel of your front foot and extend your front leg to return to the starting position, fully standing upright.
10. Repeat the movement for the desired number of repetitions, then switch the position of your legs and perform the exercise with the other leg elevated.

Here are some key points to consider when performing the elevated goblet squat:

• Keep your front knee in line with your toes and avoid letting it collapse inward.
• Engage your core for stability and maintain a neutral spine throughout the exercise.
• Start with a lighter weight or no weight at all until you become comfortable with the movement and balance.
• Gradually increase the depth of the squat as you become more flexible and confident in your form.

The elevated goblet squat targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and improving balance. As with any exercise, it’s important to start with proper form and gradually increase the difficulty and range of motion as you become more comfortable and proficient. If you have any specific concerns or limitations, it’s advisable to consult with a qualified fitness professional or trainer who can guide you and offer modifications or variations suitable for your needs.

Elevated Goblet Squat Workout Video Training Resource:

Landmine Squat

The landmine squat is a squat variation that involves using a landmine attachment, which is a barbell inserted into a landmine holder or anchored in a corner. The landmine squat provides a different movement pattern and loading angle compared to traditional barbell squats, targeting the lower body muscles, particularly the quadriceps, hamstrings, glutes, and core muscles.

Here’s how to perform the landmine squat:

1. Set up the landmine attachment by inserting one end of the barbell into the landmine holder or anchoring it securely in a corner.
2. Load the opposite end of the barbell with weight plates according to your desired resistance.
3. Stand facing the barbell with your feet slightly wider than shoulder-width apart. Position the barbell between your legs, aligning it with the midline of your body.
4. Reach down and grip the barbell with both hands, placing your hands close together on the barbell and keeping your palms facing your body (overhand grip).
5. Brace your core, keep your chest up, and maintain an upright posture throughout the exercise.
6. Initiate the squat by bending your knees and hips simultaneously, lowering your body down towards the ground. Focus on sitting back into the squat and maintaining a balanced weight distribution between your feet.
7. Descend until your thighs are parallel to the ground or slightly below, while maintaining proper form and stability. Keep your knees tracking in line with your toes.
8. Pause briefly at the bottom of the squat to maintain control and tension in your muscles.
9. Push through your heels and extend your legs to return to the starting position, fully standing upright.
10. Repeat the movement for the desired number of repetitions, maintaining proper form and depth on each squat.

Here are some key points to consider when performing the landmine squat:

• Keep your feet flat on the ground throughout the movement, distributing the weight evenly across your feet.
• Engage your core for stability and maintain a neutral spine throughout the exercise.
• Focus on pushing through your heels to engage your quadriceps, hamstrings, and glutes.
• Keep your knees tracking in line with your toes and avoid letting them collapse inward.
• Start with lighter weights and gradually increase the load as you become more comfortable and proficient with the movement.

The landmine squat provides a unique squatting variation that challenges the lower body muscles and core stability. It can be a valuable addition to your leg training routine or used as an alternative to traditional barbell squats. As always, it’s important to maintain proper form, listen to your body, and adjust the weight and difficulty according to your fitness level and capabilities. If you’re unsure about how to perform the exercise or have any concerns, it’s recommended to seek guidance from a qualified fitness professional or trainer.

Landmine Squat Workout Video Training Resource:

Squat Clean

The squat clean is a compound exercise that combines elements of the clean and front squat. It is commonly performed in Olympic weightlifting and is a full-body movement that targets multiple muscle groups, including the lower body, upper body, and core.

Here’s how to perform the squat clean:

1. Start with the barbell on the ground in front of you, positioned over the balls of your feet. Your feet should be hip-width apart or slightly wider, and your toes can be slightly angled outward.
2. Squat down and grip the barbell with a shoulder-width grip. Your hands should be outside of your knees. The palms of your hands can face you (reverse grip) or face away from you (standard grip).
3. Brace your core, keep your chest up, and maintain a neutral spine throughout the exercise.
4. Begin the movement by driving through your heels, extending your hips and knees explosively. This will create upward momentum on the barbell.
5. As the barbell rises, shrug your shoulders and pull yourself under the barbell by quickly dropping into a quarter squat position.
6. As you drop under the bar, rotate your elbows forward and extend your wrists to catch the barbell on the front of your shoulders. This is the front rack position.
7. Immediately lower your body into a deep squat position, with your thighs below parallel to the ground. Keep your chest up and your back straight.
8. Pause briefly at the bottom of the squat to maintain control and tension in your muscles.
9. Drive through your heels and extend your legs, returning to a standing position.
10. Lower the barbell to the ground by reversing the movement, squatting down and releasing the barbell with control.

Here are some key points to consider when performing the squat clean:

• Engage your core and maintain a tight grip on the barbell throughout the movement.
• Keep your elbows up and your chest up during the catch phase to maintain a stable front rack position.
• Focus on driving through your heels and using your legs and hips to generate power.
• As you catch the barbell, aim to maintain an upright torso and avoid collapsing forward.
• Start with lighter weights and focus on proper technique before gradually increasing the load.

The squat clean is a challenging exercise that requires proper technique, coordination, and mobility. It can be beneficial for developing explosive power, strength, and coordination. If you’re new to the squat clean or Olympic weightlifting movements, it’s highly recommended to seek guidance from a qualified coach or trainer to ensure you learn and perform the exercise safely and effectively.

Squat Clean Workout Video Training Resource:

Reverse Hack Squat

The reverse hack squat is a variation of the hack squat exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. Unlike the traditional hack squat where you face the machine and push upward, the reverse hack squat involves facing away from the machine and pushing downward.

Here’s how to perform the reverse hack squat:

1. Stand facing away from the hack squat machine and position yourself with your back against the padded support.
2. Position your feet shoulder-width apart or slightly wider, with your toes slightly angled outward.
3. Step onto the machine’s foot platform and place your shoulders under the shoulder pads or handles.
4. Bend your knees slightly and unlock the safety catches if applicable.
5. Keeping your back straight and core engaged, lower your body by bending your knees and hips. Your knees should track in line with your toes.
6. Continue descending until your thighs are parallel to the ground or slightly below, maintaining proper form and control.
7. Pause briefly at the bottom of the squat, ensuring your muscles remain engaged.
8. Push through your heels and extend your legs to drive the foot platform upward, raising your body back to the starting position.
9. Repeat the movement for the desired number of repetitions, maintaining proper form and control throughout.

some key points to consider when performing the reverse hack squat:

• Keep your back against the padded support and maintain a straight posture throughout the exercise.
• Engage your core muscles to stabilize your spine and maintain balance.
• Control the descent and ascent of the movement, focusing on maintaining tension in your leg muscles.
• Avoid locking out your knees at the top of the movement to keep constant tension on the muscles.
• Start with lighter weights and gradually increase the load as you become more comfortable and proficient with the movement.

The reverse hack squat is an effective exercise for targeting the lower body muscles and can be a useful addition to your leg training routine. As always, it’s important to maintain proper form and use an appropriate weight for your fitness level. If you’re new to the reverse hack squat or have any concerns, it’s advisable to seek guidance from a qualified fitness professional or trainer to ensure proper technique and safety.

Reverse Hack Squat Workout Video Training Resource:

Sumo Squat with Dumbbell

The sumo squat with dumbbell is a variation of the squat exercise that targets the lower body muscles, including the quadriceps, hamstrings, glutes, and inner thighs. It gets its name from the wider stance resembling a sumo wrestler’s stance. Here’s how to perform the sumo squat with dumbbell:

1. Stand with your feet wider than shoulder-width apart and toes turned out at an angle of around 45 degrees. Hold a dumbbell vertically in front of your chest with both hands, allowing it to rest against your body.
2. Engage your core, keep your chest up, and maintain a neutral spine throughout the exercise.
3. Begin the movement by bending your knees and hips simultaneously, lowering your body down towards the ground. Imagine sitting back into a chair.
4. As you descend, allow your knees to track in line with your toes and focus on keeping your torso upright.
5. Lower your body until your thighs are parallel to the ground or slightly below. Aim to maintain proper form and control throughout the movement.
6. Pause briefly at the bottom of the squat to maintain tension in your muscles.
7. Push through your heels and extend your legs to return to the starting position, fully standing upright.
8. Repeat the movement for the desired number of repetitions, maintaining proper form and control.

some key points to consider when performing the sumo squat with dumbbell:

• Keep your knees tracking in line with your toes throughout the movement.
• Engage your glutes and squeeze them as you return to the starting position.
• Keep your core engaged for stability and maintain a neutral spine.
• Start with a lighter dumbbell or no weight at all until you become comfortable with the movement and balance.
• Gradually increase the depth of the squat as you become more flexible and confident in your form.

The sumo squat with dumbbell can be an effective exercise for targeting the lower body muscles, particularly the inner thighs. As with any exercise, it’s important to start with proper form and gradually increase the difficulty and weight as you become more comfortable and proficient. If you have any specific concerns or limitations, it’s advisable to consult with a qualified fitness professional or trainer who can guide you and offer modifications or variations suitable for your needs.

Dumbell Sumo Squat Workout Video Training Resource:

Smith Machine Hack Squat

The Smith machine hack squat is a variation of the hack squat exercise that utilizes a Smith machine for added stability and control. It targets the lower body muscles, including the quadriceps, hamstrings, and glutes.

Here’s how to perform the Smith machine hack squat:

1. Set up the Smith machine by positioning the barbell at an appropriate height. The bar should be at the height of your mid-thigh or slightly lower.
2. Stand facing the machine with your back against the barbell. Position your feet shoulder-width apart or slightly wider, with your toes slightly angled outward.
3. Step forward and place your shoulders under the barbell, allowing it to rest on your upper traps or the back of your shoulders. You can use a pad or towel for added comfort.
4. Grip the barbell with an overhand grip wider than shoulder-width apart. Make sure your grip is secure and comfortable.
5. Unlock the safety catches of the Smith machine if applicable.
6. Brace your core, keep your chest up, and maintain a neutral spine throughout the exercise.
7. Begin the movement by bending your knees and hips simultaneously, lowering your body down towards the ground. Focus on sitting back into the squat, keeping your weight on your heels.
8. Continue descending until your thighs are parallel to the ground or slightly below, maintaining proper form and control.
9. Pause briefly at the bottom of the squat, ensuring your muscles remain engaged.
10. Push through your heels and extend your legs to drive the barbell upward, raising your body back to the starting position.
11. Repeat the movement for the desired number of repetitions, maintaining proper form and control throughout.

key points to consider when performing the Smith machine hack squat:

• Keep your back against the barbell and maintain a straight posture throughout the exercise.
• Engage your core muscles to stabilize your spine and maintain balance.
• Control the descent and ascent of the movement, focusing on maintaining tension in your leg muscles.
• Avoid locking out your knees at the top of the movement to keep constant tension on the muscles.
• Start with lighter weights and gradually increase the load as you become more comfortable and proficient with the movement.

The Smith machine hack squat can be a valuable exercise for targeting the lower body muscles and can be a suitable option for individuals who prefer added stability and control provided by the machine. As always, it’s important to maintain proper form, listen to your body, and adjust the weight and difficulty according to your fitness level and capabilities. If you’re unsure about how to perform the exercise or have any concerns, it’s recommended to seek guidance from a qualified fitness professional or trainer.

Smith Machine Hack Squat Workout Video Training Resource:

Wide Stance Squat

The wide stance squat is a variation of the squat exercise where you position your feet wider than shoulder-width apart. This stance targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs.

Here’s how to perform the wide stance squat:

1. Stand with your feet wider than shoulder-width apart, with your toes angled slightly outward.
2. Engage your core, keep your chest up, and maintain a neutral spine throughout the exercise.
3. Start the movement by bending your knees and hips simultaneously, lowering your body down towards the ground. Imagine sitting back into a chair.
4. As you descend, allow your knees to track in line with your toes and focus on keeping your torso upright.
5. Lower your body until your thighs are parallel to the ground or slightly below, maintaining proper form and control.
6. Pause briefly at the bottom of the squat to maintain tension in your muscles.
7. Push through your heels and extend your legs to return to the starting position, fully standing upright.
8. Repeat the movement for the desired number of repetitions, maintaining proper form and control.

some key points to consider when performing the wide stance squat:

• Keep your knees tracking in line with your toes throughout the movement.
• Engage your glutes and squeeze them as you return to the starting position.
• Keep your core engaged for stability and maintain a neutral spine.
• Focus on pushing through your heels to activate your leg muscles effectively.
• Adjust the width of your stance to a comfortable position that allows you to maintain proper form and control.
• Start with bodyweight or lighter weights and gradually increase the load as you become more comfortable and proficient with the movement.

The wide stance squat can be a valuable exercise for targeting the lower body muscles, particularly the inner thighs. It may also place additional emphasis on the glutes and hamstrings compared to traditional squats. As with any exercise, it’s important to maintain proper form, listen to your body, and adjust the weight and difficulty according to your fitness level and capabilities. If you’re unsure about how to perform the exercise or have any concerns, it’s recommended to seek guidance from a qualified fitness professional or trainer.

Wide Stance Squat Workout Video Training Resource:

Narrow Stance Squat

The narrow stance squat is a variation of the squat exercise where you position your feet closer together than shoulder-width apart. This stance targets the muscles of the lower body, with a particular emphasis on the quadriceps.

Here’s how to perform the narrow stance squat:

1. Stand with your feet positioned closer together than shoulder-width apart, with your toes pointing forward or slightly angled outward.
2. Engage your core, keep your chest up, and maintain a neutral spine throughout the exercise.
3. Begin the movement by bending your knees and hips simultaneously, lowering your body down towards the ground. Imagine sitting back into a chair.
4. As you descend, allow your knees to track in line with your toes and focus on keeping your torso upright.
5. Lower your body until your thighs are parallel to the ground or slightly below, maintaining proper form and control.
6. Pause briefly at the bottom of the squat to maintain tension in your muscles.
7. Push through your heels and extend your legs to return to the starting position, fully standing upright.
8. Repeat the movement for the desired number of repetitions, maintaining proper form and control.

some key points to consider when performing the narrow stance squat:

• Keep your knees tracking in line with your toes throughout the movement.
• Engage your quadriceps and focus on driving through the balls of your feet.
• Keep your core engaged for stability and maintain a neutral spine.
• Adjust the width of your stance to a comfortable position that allows you to maintain proper form and control.
• Start with bodyweight or lighter weights and gradually increase the load as you become more comfortable and proficient with the movement.

The narrow stance squat primarily targets the quadriceps, but it also engages the hamstrings, glutes, and other lower body muscles. It may require more balance and stability compared to wider stance squats. As with any exercise, it’s important to maintain proper form, listen to your body, and adjust the weight and difficulty according to your fitness level and capabilities. If you’re unsure about how to perform the exercise or have any concerns, it’s recommended to seek guidance from a qualified fitness professional or trainer.

Narrow Stance Squat Workout Video Training Resource:

5 Benefits of Incorporating Squats into Your Workouts

Squats are one of the most effective exercises for building strength and muscle mass in the lower body. They are a compound movement that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. Incorporating squats into your workouts can provide numerous benefits for your overall fitness and health. In this article, we will discuss five benefits of incorporating squats into your workouts.

Increased Muscle Mass

Squats are a highly effective exercise for building muscle mass in the lower body. They target the quadriceps, hamstrings, glutes, and calves, which are some of the largest muscle groups in the body. By performing squats regularly, you can increase the size and strength of these muscles, which can improve your overall athletic performance and help you achieve your fitness goals.

Improved Balance and Stability

Squats require a significant amount of balance and stability to perform correctly. When you perform squats, you engage your core muscles to maintain proper form and balance. This can help improve your overall balance and stability, which can reduce your risk of falls and injuries.

Increased Flexibility

Squats require a significant amount of flexibility in the hips, knees, and ankles to perform correctly. By performing squats regularly, you can increase your flexibility in these areas, which can improve your overall mobility and reduce your risk of injuries.

Improved Posture

Squats require you to maintain proper posture throughout the movement. This means keeping your chest up, shoulders back, and spine neutral. By performing squats regularly, you can improve your posture both during exercise and in everyday life.

Increased Calorie Burn

Squats are a highly effective exercise for burning calories and losing weight. They target multiple muscle groups at once, which increases the intensity of the exercise and burns more calories than isolated exercises. Additionally, by increasing your muscle mass through squatting, you can increase your resting metabolic rate, which means you burn more calories even when you’re not exercising.

In conclusion, incorporating squats into your workouts can provide numerous benefits for your overall fitness and health. They are a highly effective exercise for building muscle mass, improving balance and stability, increasing flexibility, improving posture, and burning calories. If you’re looking to improve your lower body strength and overall fitness, be sure to include squats in your workout routine.

How to Properly Execute a Squat: A Step-by-Step Guide for Beginners

Squats are one of the most effective exercises for building lower body strength and muscle mass. They target the quadriceps, hamstrings, glutes, and calves, making them a great all-around exercise for anyone looking to improve their lower body strength. However, squats can be intimidating for beginners, and improper form can lead to injury. In this article, we will provide a step-by-step guide on how to properly execute a squat.

Step 1: Warm-up

A proper warm-up is essential before performing squats or any intense exercise. It helps prepare your body for the workout, increases blood flow to the muscles, improves joint mobility, and reduces the risk of injury. Here’s a sample warm-up routine specifically for squats:

1. Cardiovascular Warm-Up: Begin with 5-10 minutes of light cardio exercise such as jogging, brisk walking, cycling, or using an elliptical machine. This helps increase your heart rate, warm up your muscles, and get your body ready for the upcoming workout.
2. Dynamic Stretches: Perform a series of dynamic stretches to loosen up your muscles and improve range of motion. Some effective dynamic stretches for squat warm-up include:
   • Leg swings: Stand near a wall or support and swing one leg forward and backward, and then sideways in a controlled manner. Repeat for 10-15 swings on each leg.
   • Walking lunges: Take exaggerated steps forward, lowering into a lunge position with each step. Keep your torso upright and focus on stretching your hip flexors and activating your glutes. Perform 10-12 lunges on each leg.
   • Hip circles: Stand with your feet shoulder-width apart and hands on your hips. Circle your hips clockwise for 10 repetitions and then counterclockwise for 10 repetitions.
3. Bodyweight Squats: Perform a set of bodyweight squats to further warm up your leg muscles and practice the squat movement pattern. Start with a wider stance, toes pointing slightly outward, and gradually descend into a squat position while keeping your chest up and your knees tracking over your toes. Perform 10-15 reps.
4. Mobility Exercises: Incorporate specific mobility exercises to target the key joints involved in squats. Some examples include:
   • Ankle mobility exercises: Perform ankle circles, ankle dorsiflexion stretches, or use a resistance band to improve ankle flexibility.
   • Hip mobility exercises: Perform hip circles, hip openers, or deep squats with a pause at the bottom to improve hip mobility and flexibility.
   • Thoracic spine mobility exercises: Perform exercises like thoracic rotations or foam rolling to improve upper back mobility and posture.
5. Warm-up Sets: If you’re planning to lift heavy weights during your squat workout, gradually warm up by performing a few sets with lighter weights. Start with an empty barbell or use lighter dumbbells and gradually increase the load with each set while maintaining good form. This helps further activate the muscles and prepare your body for the working sets.

Remember to listen to your body during the warm-up and adjust the intensity and duration based on your individual needs and fitness level. It’s also important to maintain proper form, breathe deeply, and stay hydrated throughout the warm-up and workout.

Step 2: Set up

To set up for a squat, stand with your feet shoulder-width apart and your toes pointing slightly outward. Keep your chest up and your shoulders back. Engage your core muscles by pulling your belly button in towards your spine.

Step 3: Begin the squat

To begin the squat, bend your knees and push your hips back as if you were sitting down in a chair. Keep your weight on your heels and make sure your knees do not go past your toes. Your thighs should be parallel to the ground at the bottom of the squat.

Step 4: Return to standing

To return to standing, push through your heels and straighten your legs. Keep your chest up and your shoulders back throughout the movement.

Step 5: Repeat

Repeat the squat for the desired number of repetitions. It is important to maintain proper form throughout the entire set.

Tips for Proper Form During Squat Workouts:

– Keep your chest up and shoulders back throughout the movement.
– Keep your weight on your heels.
– Make sure your knees do not go past your toes.
– Engage your core muscles by pulling your belly button in towards your spine.
– Keep your feet shoulder-width apart and toes pointing slightly outward.

Common Squat Workout Mistakes to Avoid:

– Allowing your knees to go past your toes.
– Leaning too far forward or rounding your back.
– Lifting your heels off the ground.
– Not engaging your core muscles.

In conclusion, squats are a great exercise for building lower body strength and muscle mass. However, it is important to use proper form to prevent injury. By following the step-by-step guide outlined in this article, beginners can learn how to properly execute a squat. Remember to warm up before starting any exercise and to maintain proper form throughout the entire set. With practice, squats can become a staple in your workout routine and help you achieve your fitness goals.

Deadlift vs Squat

Deadlift and Squat are two distinct exercises that target different muscle groups and involve different movement patterns. Here’s a breakdown of the differences between the Deadlift and Squat:

1. Muscles Targeted:
   • Deadlift: The deadlift primarily targets the posterior chain muscles, including the glutes, hamstrings, lower back, and traps. It also engages the core muscles and grip strength.
   • Squat: The squat primarily targets the quadriceps, hamstrings, glutes, and core muscles. It also involves the lower back and various stabilizer muscles.
2. Movement Patterns:
   • Deadlift: The deadlift involves lifting a weighted barbell or other implement from the ground to a standing position. It requires hinging at the hips, maintaining a neutral spine, and using the muscles of the lower body and back to perform the lift. The movement pattern is more hip-dominant.
   • Squat: The squat involves bending at the knees and hips while keeping your torso upright and lowering your body down into a squatting position. It requires maintaining a neutral spine, engaging the core, and using the muscles of the lower body to perform the movement. The movement pattern is more knee-dominant.
3. Load Placement:
   • Deadlift: The load in the deadlift is typically in front of your body, held in your hands, and lifted from the ground.
   • Squat: The load in the squat is typically on your upper back or shoulders, such as a barbell placed on your traps or a dumbbell held in front of your chest.
4. Range of Motion:
   • Deadlift: The deadlift involves a vertical pulling motion with a full range of motion from the ground to a standing position.
   • Squat: The squat involves a vertical pushing motion with a range of motion from a standing position to a lower position where your thighs are parallel to the ground or lower.

It’s important to note that both exercises are compound movements that offer numerous benefits and are often included in strength training programs. They can help improve overall strength, build muscle mass, enhance athletic performance, and contribute to functional fitness.

When incorporating deadlifts and squats into your training routine, it’s crucial to use proper form, start with lighter weights to practice technique, and gradually increase the load as you become more comfortable and stronger. If you’re new to these exercises or have any concerns, it’s advisable to consult with a qualified fitness professional or trainer for guidance and support.

Squatting Bands

Squatting bands, also known as resistance bands or exercise bands, are elastic bands that can be used to add resistance and assistance to your squat exercises. They come in various levels of resistance, allowing you to adjust the intensity of the exercise based on your fitness level and goals. Here are a few ways squatting bands can be used:

1. Adding Resistance: Squatting bands can be looped around your thighs, just above or below your knees, to add resistance to your squats. As you squat down and stand back up, the bands create tension, challenging your muscles to work harder. This helps increase the difficulty of the exercise and provides an additional stimulus for strength and muscle development.
2. Assisting with Form: For individuals who struggle with maintaining proper squat form, especially in the depth and knee tracking, squatting bands can be used as a cue and assistance tool. By placing the band around your knees or thighs and applying outward resistance, the bands can help cue you to push your knees out and maintain proper alignment. This can be particularly useful for individuals dealing with knee valgus or caving in during squats.
3. Warm-up and Activation: Squatting bands can be utilized as part of a warm-up routine to activate and engage the muscles involved in the squatting motion. By performing exercises such as band walks, lateral walks, or mini-band squats, you can target the glutes, hips, and thighs, priming them for the main squat workout.
4. Mobility and Stretching: Squatting bands can also be used for mobility and stretching exercises that can improve squat depth and flexibility. For example, using a band to perform squat mobility drills or assisted hip stretches can help improve hip and ankle mobility, making your squats more efficient and comfortable.

When using squatting bands, it’s essential to choose the appropriate resistance level based on your strength and fitness level. You can gradually increase the resistance as you become more comfortable and stronger. Additionally, always ensure that the bands are securely anchored and positioned correctly to avoid any mishaps or accidents during the exercise.

Consulting with a fitness professional or trainer can provide you with guidance on proper band placement and exercises tailored to your specific goals and needs.

Athletic Pursuits Benefitting Most from Squat Workouts

Squat workouts are highly beneficial for various athletic activities, as they target multiple muscle groups and help improve overall lower body strength, power, and stability. Here are some athletic activities that can particularly benefit from squat workouts:

1. Weightlifting: Squats are a fundamental exercise for weightlifters, as they strengthen the muscles used in the clean, snatch, and jerk movements. Squats improve leg and hip strength, enhance explosive power, and promote stability, which are all essential for effective weightlifting.
2. Sprinting: Squats help develop strong and powerful leg muscles, including the quadriceps, hamstrings, and glutes. These muscles play a crucial role in sprinting, providing the force necessary for acceleration and maintaining speed. Squat workouts can improve sprinting performance and increase stride power.
3. Jumping and Plyometrics: Squats enhance lower body explosiveness, making them valuable for activities that require jumping and plyometric movements. By targeting the quadriceps, hamstrings, and glutes, squats improve vertical leap, broad jump distance, and overall jumping power.
4. Football and Rugby: Squats contribute to improved performance in football and rugby by enhancing lower body strength and power. Strong leg muscles are essential for explosive movements like tackling, accelerating, changing direction, and pushing opponents. Squats also help in preventing lower body injuries common in contact sports.
5. Basketball: Squats can benefit basketball players by increasing their lower body strength and power, enabling them to jump higher for rebounds and dunks, change direction quickly, and improve overall agility on the court. Squats also help develop strong core stability, which is crucial for balance and control during dynamic movements.
6. Skiing and Snowboarding: Squats build lower body strength and stability, which are vital for skiing and snowboarding. These activities require powerful leg movements, balance, and control. Squats strengthen the quadriceps, hamstrings, glutes, and stabilizing muscles around the knees and hips, improving performance on the slopes.

Remember, it’s always important to perform squats with proper form and gradually increase the weight and intensity as your strength and technique improve. If you’re new to squats or any exercise routine, it’s advisable to seek guidance from a qualified trainer or coach to ensure you’re performing the exercises correctly and safely.

Heaviest Squat Ever recorded

The heaviest squat ever officially recorded in a powerlifting competition is 575 kg (1,268 lbs) performed by Hafthor Bjornsson, an Icelandic strongman and actor, on May 2, 2020. He achieved this remarkable feat during the “World’s Ultimate Strongman – Feats of Strength” event held in his home gym in Iceland. It’s important to note that this record is subject to change as new performances and records are set over time. We recommend checking the latest updates from reputable powerlifting and strength sports sources for the most current information on the heaviest squats ever performed.

Conclusion

Squats are a highly effective exercise for building lower body strength and improving overall fitness. Proper form and technique are crucial to avoid injury and maximize results. Incorporating squats into a well-rounded workout routine can lead to increased muscle mass, improved balance and stability, and enhanced athletic performance.

Looking for more workout content? Our Ultimate Workout Guide is a great place to find detailed resources on workouts for many different muscle groups, celebrity workout routines, workout anatomy lessons, workout equipment, workout nutrition, and more.