{"id":6744,"date":"2015-07-30T12:55:42","date_gmt":"2015-07-30T16:55:42","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=6744"},"modified":"2016-05-17T21:16:11","modified_gmt":"2016-05-18T01:16:11","slug":"9-squat-variations-you-should-be-doing","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/9-squat-variations-you-should-be-doing\/","title":{"rendered":"9 Squat Variations You Should Be Doing"},"content":{"rendered":"<h1>9 Squat Variations You Should Be Doing<\/h1>\n<p>Squats are the perfect staple of any workout to sculpt strong, lean legs and a sexy backside.<\/p>\n<p>But let\u2019s be honest here\u2026<\/p>\n<p>Planting both feet, throwing a barbell on your back and doing a traditional back squat can get either A. boring, or B. intimidating.<\/p>\n<p>However, by sprinkling different squat variations into your workout, you can target a body part or movement more efficiently\u2026 Plus you have options for busy days when you can\u2019t make it to the gym.<\/p>\n<p>So forget heavy back squats or boring bodyweight squats. Get to know \u2013 and perfect &#8211; the 9 squat variations you should be doing\u2026<\/p>\n<p>Even better, I\u2019ve put them in order from easiest to hardest. See, how nice am I? \ud83d\ude09<\/p>\n<h2>9 Squat Variations You Should Be Doing<\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/QhjuQwyuqTA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><strong>#1: Prisoner Squats<\/strong><\/h2>\n<p>Here\u2019s a bodyweight gem that should be your first stop after you master the basic bodyweight stop.<\/p>\n<p>Why? By interlocking your hands behind your head, you increase the intensity and tension on your core. Plus, it hits your upper back at the same time \u2013 which is a tough body part to train without any equipment.<\/p>\n<p>A great exercise to add into your warm up routine to get your muscles firing!<\/p>\n<h2><strong>#2: Sumo Squat<\/strong><\/h2>\n<p>Skip the adductor\/abductor machines at the gym and do this instead, ok?<\/p>\n<p>By pointing your toes out, you\u2019re hitting the muscles on your inner thigh (adductors). And let\u2019s be honest. Who doesn\u2019t want that?<\/p>\n<p>Check your form is spot on:<\/p>\n<p>&#8211; Make sure your knees track inline with your toes.<\/p>\n<p>&#8211; Push your hips back first, as if you were about to sit down<\/p>\n<p>&#8211; Move your feet wider than a regular squat position. Further than shoulder width apart.<\/p>\n<h2><strong>#3: Frog Squat<\/strong><\/h2>\n<p>You wont find this move in ANY fitness magazine\u2026 and that\u2019s because I created it! Add this exercise into your warm up to increase your range of motion and mobility, so you can get primed and ready to burn more calories during your workout.<\/p>\n<p>Why is this called a \u201cFrog Squat\u201d? Good question! Early one morning, my favorite bootcampers yelled <em>\u201cI feel like a frog\u201d<\/em>\u2026 and it just stuck \ud83d\ude09<\/p>\n<h2><strong>#4: Curtsy Squat<\/strong><\/h2>\n<p>Ladies and gentlemen\u2026 this is my #1 go to exercise for targeting your glutes. You simply must do this, ok?<\/p>\n<p>Here\u2019s why\u2026<\/p>\n<p>Not only does it give nice shape to your backside, but it works the stabilizing muscles in your glutes to help prevent injury.<\/p>\n<p>Even better, you\u2019re training the rotation movement pattern \u2013 the one which most trainers neglect.<\/p>\n<p>The biggest mistake I see? Most people fail to keep their hips square throughout the movement, which reduces the involvement of the specific glute muscles we\u2019re trying to target. (Take a look at the video demo again and you\u2019ll see what I mean.)<\/p>\n<p>Work hard and keep your hips square!<\/p>\n<h2><strong>#5: Goblet Squat<\/strong><\/h2>\n<p>This is one of my favorite variations. Here\u2019s why\u2026<\/p>\n<p>Your center of gravity is above your midsection \u2013 so your core has to stabilize throughout the movement.<\/p>\n<p>Plus, you don&#8217;t have the awkwardness of holding heavy dumbbells\u2026 or worrying about your grip strength giving out before your legs do.<\/p>\n<p>My best tip for solid technique? Imagine you\u2019re trying to squat over a hole. If you\u2019ve ever been to Asia, you know what I\u2019m talking about! \ud83d\ude09 As you squat down, push your knees out, maintain a &#8220;proud&#8221; chest throughout the movement and ultimately, your elbows should touch the inside of your thigh, just above your knee.<\/p>\n<p>While you won&#8217;t be able to stack up a lot of weight with this exercise &#8211; it will help you groove picture perfect squat technique.<\/p>\n<h2><strong>#6: Offset Dumbbell Squat<\/strong><\/h2>\n<p>I&#8217;m a huge fan of offset loading! Since it&#8217;s an awesome way to challenge your body in a way it&#8217;s not used to&#8230;And yes, It looks simple holding a single dumbbell on one shoulder, then doing a regular squat. But you just wait&#8230;! This little known exercise is crazy effective\u2026!<\/p>\n<p>Why? Holding an uneven load forces your core and hips to work harder than usual to stabilize throughout the range of motion.<\/p>\n<h2><strong>#7: Bulgarian Split Squat<\/strong><\/h2>\n<p>Brutal on your quads but efficient\u2026 and hey, the pain is only short lived! Lifting your rear foot higher increases the range motion \u2013 and intensity. See, this isn\u2019t called a universally despised exercise for nothing. \ud83d\ude09<\/p>\n<p>Your quads will be screaming at you. Make sure the discomfort you feel is in the muscle and not your knee-joint.<\/p>\n<p>Did you just say ouch?<\/p>\n<p>For extra fun, add in a hop. You\u2019re welcome!<\/p>\n<h2><strong>#8: Overhead Squat<\/strong><\/h2>\n<p>It\u2019s one of the single best \u2013 and toughest \u2013 total body exercises. And for good reason!<\/p>\n<p>The overhead squat challenges your core and shoulders as well as your lower body\u2026 so you need solid mobility, stability and strength to rock this move.<\/p>\n<p>If you\u2019ve never done this before, start with bodyweight only\u2026 then progress to using a broomstick before you add a barbell into the mix.<\/p>\n<p>Yes, it looks easy\u2026 but it\u2019s extremely important you perfect your form before adding any weight.<\/p>\n<h2><strong>#9: Pistol Squat<\/strong><\/h2>\n<p>Also known as a single leg squat \u2013 this exercise is no joke!<\/p>\n<p>Now, if you\u2019re having difficulty progressing to get a full rep\u2026 start by using assistance.<\/p>\n<p>You could also use a Suspension Trainer for support to help increase your range and build strength and stability in your working leg before you try it unassisted.<\/p>\n<p>There we have it. Top 9 squat variations you should be doing\u2026I suggest you start at variation #1 and work your way through each one. But&#8230;<\/p>\n<p>If you really want to burn a lot of fat, you need to use these <span style=\"color: #0000ff;\"><a href=\"http:\/\/www.1000calorieaccelerator.com\/\"><span style=\"color: #0000ff;\">Calorie Burn Accelerator Workouts.<\/span><\/a><\/span><\/p>\n<p><strong><span style=\"color: #0000ff;\"><span style=\"color: #000000;\">==&gt;<\/span> <a href=\"http:\/\/www.1000calorieaccelerator.com\/\"><span style=\"color: #0000ff;\">Here\u2019s how to burn up to 1,000 calories a day<\/span><\/a><\/span><\/strong><\/p>\n<p>You&#8217;ll get to 1,000 calories a workout pretty quick because you&#8217;ll get my insider secrets of how to progress safely and fast.<\/p>\n<p>And it&#8217;s not just for getting you leaner faster, but a long-term solution you&#8217;ll have for life to increase your intensity and calorie-burning so that you get the most out of your workouts.<\/p>\n<p>Enjoy burning more calories in less time!<\/p>\n<p>Your Coach,<\/p>\n<p>&nbsp;<\/p>\n<p>Kate Vidulich<\/p>\n","protected":false},"excerpt":{"rendered":"<p>9 Squat Variations You Should Be Doing Squats are the perfect staple of any workout to sculpt strong, lean legs and a sexy backside. But let\u2019s be honest here\u2026 Planting<\/p>\n","protected":false},"author":1,"featured_media":6772,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[538,321,303,238],"tags":[719,599,720,721],"class_list":["post-6744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise-substitutions","category-exercise-technique","category-exercise-variations","category-workout-videos","tag-9-squat-variations-you-should-be-doing","tag-squat-challenge","tag-squat-variations","tag-squat-vs-leg-press"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 Squat Variations You Should Be Doing -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/9-squat-variations-you-should-be-doing\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 Squat Variations You Should Be Doing -\" \/>\n<meta property=\"og:description\" content=\"9 Squat Variations You Should Be Doing Squats are the perfect staple of any workout to sculpt strong, lean legs and a sexy backside. 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