6 Best Squat Exercise Variations for Wheels of Steel


Top 10 BEST SQUATS Variations

Video taken from the channel: Buff Dudes


25 Different Squat Exercises

Video taken from the channel: VAHVA Fitness


21 Bodyweight Squat Exercise Variations

Video taken from the channel: Redefining Strength


Top 6 Steel Mace Squat Variations

Video taken from the channel: Onnit Academy


Top 8 BEST SQUAT Variations (Build BIG LEGS With These!)

Video taken from the channel: Blue Star Nutraceuticals


15 MUST DO Squat Variation Lower Body Exercises (STRONG Legs & Glutes)

Video taken from the channel: Criticalbench


6 Best Single Leg Squat Exercises

Video taken from the channel: VAHVA Fitness

6 Squat Variations for Bigger Legs. #1 Barbell back squat. The most basic squat movement. The back squat is a staple for powerlifters and bodybuilders (some of them) alike. The #2 Front squat. #3 Goblet squat. #4 Sumo squat (dumbbell) #5 Paused squats. There’s no greater butt-defining exercise than the squat, but squats also strengthen your thighs, calves, and core.

Try these muscle-defining squat variations. Guide To Building Wheels Of Steel He recommends 4 sets of 6-8 reps for this exercise, stretching for 1-2 minutes in between each set. Like the quad contraction in the first half of the workout, this hamstring variation is done while standing and mimics the motion of the standing single-leg hamstring curl. Leg press 3 x 6-8 Bulgarian split squat 3 x 10 reps per side Leg extension 3 x 15-20 Standing calf raise 3 x 6-8 reps Seated calf raise 3 x 15-20.

Leg Workout Day 2. Hamstrings and glutes. Romanian deadlift 3 x 8-10 Lying leg curl 3 x 6-8 Glue-ham raise / Nordic curl 3 x 6-8 Leg slides or TRX curl 3 x 15-20 Cable. The Zercher squat is an outstanding exercise for developing greater core, back, and leg strength, and is therefore one exercise that should definitely be incorporated into your training regimen at some point. Benefits. Unlike traditional back squats, there is minimal compression on the spine with the Zercher squat, due to the position of.

This time, begin with your toes turned out and your feet several inches wider than your hips. Again, squat down as deeply as possible, holding the bottom position briefly before returning to the top to begin the next rep. The wide-stance squat places emphasis on the inner thighs and hamstrings.

Exercise 3. Single-Leg Bench Squat. 6. Squat to overhead press. Mix up your workout by including some shoulder work in your squats.

Hold two dumbbells in your hands in front of your chest as you go in for a regular squat, and then. Aside from the deadlift, you’d be hard-pressed to find another exercise that provides so many benefits. When it comes to lower body development, squats are undoubtedly one of the best exercises.

Problem is, the standard back squat isn’t a perfect fit for everybody, and prolonged periods of heavy loading can be. Editor’s note: This is a guest post from Joel Ohman.. Ah, the squat. Certainly one of the manliest exercises around, and for good reason. You can make a strong case that the squat is the best exercise you can possibly do.

In the old school weightlifting classic, Super Squats: How to Gain 30 lbs of Muscle in 6 Weeks by. The ab wheel or power wheel roll out is like a moving plank exercise and helps increase core strength. Core strength is essential in squatting as these muscles must work hard to support your lumbar spine.

To perform this exercise, kneel down with the ab wheel in your hands. Roll the wheel away from you and try to lower your.

List of related literature:

Compound movements for training the quadriceps, such as the squat and leg press, should be used first to enhance the normal movement patterns of the body before performing isolated single-joint exercises, such as leg extensions.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

If an individual performs two squats, for example, one with a barbell weight of 500 N and the other with a weight of 1000 N, then the torque exerted by the knee extensors with the heavier load will be about twice that for the lighter load if the movement is performed in exactly the same way each time.

“Neuromechanics of Human Movement” by Roger M. Enoka
from Neuromechanics of Human Movement
by Roger M. Enoka
Human Kinetics, 2008

Weight and speed can gradually be added to the single-leg squat exercises, as tolerated.

“Insall & Scott Surgery of the Knee E-Book” by W. Norman Scott
from Insall & Scott Surgery of the Knee E-Book
by W. Norman Scott
Elsevier Health Sciences, 2011

And it won’t take much away from your squat strength, assuming that you’re hammering away at single-leg strength and performing other movements that build the squat, such as hip thrusts.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Thus, if the coach favored the peak-contraction principle, she would most probably recommend the deep squats (since the highest requirements are for force production in the deepest knee-bent posture where the potential for force generation is minimal).

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Most recently, Merrigan and colleagues (55) randomized recreationally active women to perform 3 to 4 sets of the squat and leg press either as compound sets or using a traditional approach.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

3 Keep moving your arms forward as you lower your center of gravity to a Half-Squat position with your legs bent at a 90-degree angle and your rear horizontally aligned with your knees, or slightly below.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

The squatting technique that I demonstrate in this section works in conjunction with the movement principles, making it biomechanically safe, efficient, and universally applicable.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

I move on to quad and squatting exercises—from starting with your back resting against a wall to Sumo and Sissy Squats and working up to unassisted One-Legged Squats and Pistols, the greatest exercise for overall leg strength and balance.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Must say you’ve got a nice body balance. In the curtsy squat you land on your knees first and i land on my toes first�� looking forward to improve my balance. Cool variations of squats:)

  • Hey, I have a question a about pistol squats;how can I progress in making them more difficult? I can now do 15 with each leg going down to break parallel, but I don’t want to go lower to use more glutes, I’d like to keep the tension to work on the quads more

  • 2020 COVID quarantine, gym is closed resorting to using one leg movements to load the muscles, so far it’s pretty different… let’s see what can be learned from this presentation

  • Hola, soy de mexico me encanta tus ejercicios eres el mejor aunque cuando hablas no entiendo nada pero con lo que haces mas que suficiente llevó acabo lo que haces. Saludos

  • Sir i am asking that my legs are so skinny i have tried so many exercise but very little progression is done.By doing this exercise can i have a good toned legs. Everyone here laughs on my legs and teases me.Please suggest some best exercise for someone like me. And i am football player too so i want a Muscular legs badly. Please help me

  • You are very Good. And you also look like WWE wrestler DEAN AMBROSE. I like your all exercise. I want to become a athlete of 100m and 200m. So plzz make. More videos for athlete exercise.

  • Maybe you could make movie for those who can’t do full squat? I train crossfit for few months, our couch is really wise woman, a physio, so she’s looking for answers why I can’t do this with me, but maybe you can help? Like what can be a obstacle and squat progression?
    Greetings, looking foreward for next movies

  • I truly hope you enjoy your youthful body bc some of these moves are downright destructive to your knees and not even worth showing.

  • i don’t think i have the mobility for a pistol squat:(… also I get a butt wink if I go lower than 90…is it tightness in hamstrings that causes this?

  • Just to clarify, would the knee extension in the second squat you show hurt the knee or the ankle? I heard somewhere that when squatting you should try to keep your knee in line with the ankle. Is that a hard-and-fast rule or simply a guideline for that kind of squat?

  • 1. Traditional Back Squat 0:35
    2. Sumo Squat 1:06
    3. Narrow Squat 1:27
    4. Zercher Squat 1:57
    5. Goblet Squat 2:25
    6. Cossack Squat 2:48
    7. Uneven Squat 3:10
    8. Sissy Squat 3:32
    9. Rack Squat 3:51
    10. Pulse Squat 4:11
    11. Squat Hold 4:23
    12. Squat Hold With Hip Abduction 4:33
    13. Single Leg Squat 4:46
    14. Plie’ Squat 4:59
    15. Wall Squat Hold 5:21

  • Really good vid w tremendous form! She’s got some drumsticks, alright! ���� Hate to say it but the music choice was fairly obnoxious. Thanks, though!

  • Great to show someone doing them and what they’re called, what about actual instruction/form tips or benefits to doing each specific type?

  • Haha, for the “toe pistol squat” (actually I call that a single leg hindu squat), focusing on bending the hips first will helps you to center your balance. Also, it will be easier when perform in a place with enough lights, and keeping the eyes focus in front.

    Bending the hips and knees, then focus on the toes, keep the head straight, keep the center of the body gravity aligned with the toes will help too. But have to say, it will put a lot of stress on the aches of the foot and the knee, so have to be aware not to max out on this exercise or it might leads to injury.

    I have been doing both pistol squat and “toe pistol squat” for years, and both exercise actually works on different muscles. So it is good to master both exercise for guys who like training with body weight. Also, the stress level for the “toe pistol squat” is way higher than the pistol squat, so adding extra iron on this exercise is not a really good idea.

  • My previous trainer told me that 14. Plie squats are hard on the knees, I’ve got problem knees so I don’t do them even though I like to��

  • Get low! The athlete has the mobility, why is the coach not encouaging proper depth to release the quads and engage the glutes? Especially on conventional squats. I don’t know about this guy…

  • Several of those were shown nonweighted. Should they be done nonweighted? Or was that more for showing the technique of the squat?

  • I just had a bulging disk in my back iv’e bin doing exercises to correct and this is useful so i can do something,since i can’t load the spine heavy until it heals up.This woman has a beautiful smile it’s infectious.

  • Hmmmm squat variations! Go up and down and continue to put more weight on the bar! Now there’s a variation that will work every time!

  • I’m usually grateful for the quality of your content, however, i believe you’re incorrect in the demonstration of the Sissy Squat. Isn’t the correct way to perform it by keeping hips forward, ensuring full plank position, from neck to knees?
    Thank you

  • I’ve been doing three sets of the regular squat/frog squat/squat hold exercises for 30 seconds each (I can’t do them for a minute, yet) everyday for almost two weeks and my thighs are HARD now, even when I’m not flexing them! At first I was like “holy crap, are these mine?!” because they’ve never been like that even when I was younger and bigger in muscular size. This stuff is no joke so they will permanently be a part of my exercise routines. I will also include these 15 squat exercises, as well. Thank you so much for sharing these videos and I’ll check out Ashley’s site, too. Would you be willing to show us some exercise for the hamstrings too, please?

  • Does the direction in which your toes are pointed during the sissy squat affect different muscles? Or should they always be done with the heels together and the toes pointed out? Ashley’s legs are nothing to play with! She even did some of the exercises with a smile on her face! I’m from Tampa and had no idea that many fitness people lived there. I definitely should have hung out with a different crowd! Lol! Great video btw!☺

  • Thanks Ashley! Great variations on the squat. Inspiring! For a few weeks now, the assisted squat helped get rid of my hip pain and now I’m not considering surgery or hip replacement. I got that tip from Mark Rippetoe’s newsletter (FYI).

  • What do you suggest for 52 year young, once upon a time athlete, having full knee replacement surgery? Jumping is out but I do want to get it back. Help a brother out

  • Thanks for video. It helps me to see how I should look when doing these exercises. Also for some, you gave me a tip for improving my squats. Already have some major growth in legs which is my most favorite body part to train.

  • I was looking for a squat workout because I learned they are good for butts. How many reps should I do each of these for a complete workout?

  • Great variation, and good technique. I’ll be able to change my overused routine. I’m a bloke and hopefully I can do the standing on toes..

  • I am unsure about when exercises like these help or hurt/further damage (overstrain) the knees, in regards to wanting to avoid ACL tears and blown knees for MMA/Muay Thai/sparring.

  • i’ve been wearing an inch or inch and a half heels because my high arches liked them for decades, now my knee won’t touch the wall. That 5″ from a wall test is the number one stretch just to be able to squat.Also, I’m getting a roller to unloosen the fascia in the IT band. My butt is as flat as a worm from lying around stoned. This squatting business is a shocking discovery. Some of the trainers like her are awesome inspiring.

  • You’re the BEST, very educational, safe with lots of variations & modifications, you rules. Keep on the good work. we all appreciate. Cheers from Portugal.

  • Hi! I love your videos! I have a question about your videos. How do you insert the times into your info section? It’s been so helpful for me to navigate the videos. I do dance routine videos and I would love to put in “times” for each dance sequence. If you could direct me to the “how to” segment that explains it, I would be so grateful. TIA

  • Love your videos. So many female instructors are sporting big breast implants and low cut tops. I think this takes away from the idea of fitness is beautiful in and of itself without “props”.

  • Thank you for watching! Timestamps are in description and all the benefits of different squat variations can be found from this blog post ➞  http://bit.ly/25-squat-exercises

  • what are you using to record your videos? It looks super pro!!!! Been following for a while now! THANK YOU, u helped me work out when I had ZERO motivation

  • Hey vahva fitness!! Appreciate if u could answer this. Im going traveling soon, and im a “gymmer”… Tho abroad there’s gyms but im on a budget and im feeling calisthenics training. Uve been one of the ppl to introduce and show me this side of working out too! Jeee:) buttt,,,, the question is but! I do love ma roundness in this hump.. Is it possible to save that roudness, maybe even get more results, to thy but, of just own body weight training?:) im also veg so not eating meat but beans n stuff is in ma diet!.. Appreciate if u can answer this nut ��

  • Hi, when you squat, I have always been taught to really stick my butt out….as if I am about to sit down on a chair…..you don’t seem to do this so I am thinking your way is a better way? Does sticking your butt out more not use/activate glutes more? Hope this makes sense!!!:-)

  • Hi! I’m a French female! The video lasts 5m, I think this video is composed of several cuts! Can you practise all theses exercices in once time? Your work is so great!

  • osm videos. i love ur channel. can u make a video for sprinter legs workout. please mam. m from india. nd i show ur videos in ma stadium. they all love too..

  • You make really great videos that focus on functional exercises that cooperate core and full motion of all muscle groups which is necessary before adding muscle also to make good gains and prevent injuries due to lack of muscle engagement. Good job! No, I’m not an expert, just a person that understands the importance of fundamentals.

  • Wondering, how often I should train each part of the body per week? Splitting in upper lower body, or fullbody? Atm no gym available (Corona virus)

    Love all your videos ❤️!!!

  • I didn’t hear a word you said. I got lost in your big blue eyes. But yeah…good info. Cannot perform overhead squat to save my life. Sigh.

  • Have you read a book called Convict Conditioning? It showed how to get in great shape using body weight exercises. Do you do Hindu Squats or Sumo Squats? Thanx.

  • Hey this is really helpful. I started working out probably 2 years ago after about a decade of getting fat. Then last year I injured my shoulder at work and I have a hard time reaching back for the normal high bar squat.

  • As a certified personal trainer I love this video!! Execellent variations on perhaps the most important body exercise available! Thanks

  • Omg I just watched your other video. Now this 25 squat variation. I’m gonna need cables tied to my body. You have amazing strenght.
    I’m gonna have lower body tone in no time with these workouts
    Thank you. Va

  • “Kung Fu squats” are actually “Wushu squats” and are called Ma Bu. It’s the horse rider position. You need to spread your legs a little bit more, keep the feet parallel and push the knees outwards at the same time! It’s kind of a sumo squat (adductor squat) but your feet point forward. It’s pretty harsh on the knees though, especially if you have tight adductors… Other than that, if you want to perfect it from a wushu practice point of view: keep your fingers together, as straight as possible, and bend the thumbs. Then try to keep a 90° angle with your wrist while straightening your arms forward! But I know you weren’t going for a perfect Ma Bu but more for a different way to hit the quads, glutes and core at the same time 😉

  • I did them all…Sir, you officialy killed my legs:3 The shrimp and the pistol squats were really uneasy for me so I did them halfway though

  • Pistols squats are hard I try it out for myself but I’ll still need time to get it right luckily I’m practicing. Thanks Mr. +Eero. ������

  • A really good tutorial but for many these will be very difficult at the outset and may put people off causing them to give up. One exercise shown the assisted piston squat can be done as a small squat using a chair for safety, just moving your leg by lowering and raising a few inches will burn and tire the muscle and help build strength.

  • Aesthetic Video, fantastic!
    Thanks so much!
    Whats the Primary difference between Shrimp Squat & reverse Lunge in regards to the Muscles involved?
    ��Happy and Healthy, All the best
    ��Enjoy, Play Hard Have Fun

  • These types of squats promote a good balance and stability and hit multiple leg muscles and glutes as well as the entire body. I see that you can maneuver different squat positions with a good range of motion which makes it possible to do. It feels like when you are done with all of the exercises, you have gained more mobility throughout the movements. I do prefer the pistol squats or one-legged squats because they are more challenging to do. I will give it a try. Best regards, sir. Keep doing the good creative work.:)

  • hii mam… I am Pradeep… my English not good, I hope u understand….
    I am practices of half marathon… could u tell me how to start Gym workout… like which day I do which exercise… could u suggest me… could u send to me chart of days workout….

  • Why do not you put special lessons for beginners I advise you to put sections in your training and each section in its stages I will be very grateful for your efforts and thank you We are waiting for you

  • Why you don’t go fully low when you do the (basic) squat? When I do squats I go as low as possible and then I go up is it wrong?
    And I have another question also. Can I do hundreds (100-200) of squats frequently or I screw up my knee. How many and how often can/ should I do squats?

  • One of the best squats I’ve tried is the Kung fu squat… but I don’t extend the arms like the martial artists. The trick is just to keep the muscle working all the time by keeping movement. Common squat people rest when stand up, if someone wants to press the power button on the legs should try the kung fu squat + horse stance

  • Hey i was just wondering, i couldn’t really make out well, do you let your knee cross your feet in some of the forms? I watched it constantly in other videos that’s incorrect form. Im confused. Please help.
    Btw those were some awesome variations and you’re dog is super cute <3

  • Thanks for teaching us how varied a simple exercise can actually be, and that one can really get to enjoy that same old routine by performing it each time a little bit different!
    What a beautiful place to shoot this! Thanks, man!

  • You literally deserve some sort of award for this video. Especially when it is paired with your blog post with all the information regarding the different kinds of squats you performed in the video! Thank you so much for your attention to detail and hard work. Tremendous video!

  • great video! I have heard sometimes the aladdin aka sissy swuat is very bad for the knees along with leg curls and leg extensions??

  • Buff Dudes! I would like to thank you for responding to my question about doing squats for old farts who suffer paratrooper knees. In experimenting I spoke to a physical therapist who gave me some ideas to go on to work out the legs without causing more damage to my knee joints. That was a year ago and now I can feel the burn without the pain. At 60 + years, I may never be a Buff Dude, but I will keep trying.

  • The toe pistol squat is tough! Thanks for these ideas. I will definitely incorporate these into my leg routine…. By the way, where was this video shot? I noticed all the palm trees.

  • Awesole variations you got there Eero��
    Some say the pistom squat isnt safe due to the rounding back at the bottom position. Do you think this as well?
    I wasnt sure about it and switched to bulgarian split squats��

  • 0:53 bending forward? No! Hinging back…. goodness that would be a dangerous bar path and probably a cue you should never reference again

  • You are definitely top tier when it comes to someone to trust with the information and training being provided. Thank you for all your help. Couldn’t ask for a better mentor��

  • What!? so, all this time I have not been doing squats? I have the barbell on the ground and I lift it in squat position and descend as a squat as wellbut it wasn’t mentioned. So, am I doing a different version of the deadlift I’m confused…

  • Low bar engages more muscle allowing you to lift heavier than any other squats and get more buff. As a secondary exercise definitely overhead squat.. Range of motion, balance, body control and core strength

  • Just tried the hack squads for the first time. I work out at home and don’t have a rack. Also, this feels better for my lower back than many other variations. Great exercise.

  • Overhead is a more advanced exercise? No wonders I have troubles with it. Why the heck they make me do those in the gym when I just started?

  • Gotta try the Zercher squats tomorrow! I like that the exercise also recruits the back and partly the biceps, so it’s pretty much a full body movement just like deadlifts. Thanks Buff Dudes!

  • 3:33 I admit that I need to work on my form. I did squats yesterday afternoon and I’m still in pain. Will do this one tomorrow because I need to learn how to better my form

  • Brandon, you are the Thor/god of workout <3
    Just watching the videos of this channel gives me so much encouragement.
    I’ll ask my trainer to include Pistol squats in my routine and if ever I plan to workout on my own, box squats are so much safer and will give me confidence to squat without the fear of falling or losing balance.

  • You’re very L vs R symmetrical in power, range of motion and coil (compression) progressiveness very, very fluid to…subscribed!

  • Many thanks for the video!:)
    Maybe one tip: You can additionally vary all (or almost all) these exercises by using the “sumo”-method of them. Which means you have to spread your legs wider!:)
    By the way, what about the “good mornings”-exercise? 😉 I’m sure you know it, too!:) But you’re arguably right, it’s certainly an interesting exercise, too, but arguably not the best one. So indeed not in the top 10 here.:) But always interesting and good for variation, though.:)

  • Haters gonna hate but Eero you look more amazing every time you post WOW!!!!! I can only dream of being as flexible and stable as you, Truly amazing your exercise routine is the bomb!!! XOXO!!!!

  • The box squat is wrong, the right way to do it is what you said one shouldn’t do. You have sit down, unload the muscles, and then explode back up. The box squat is not a regular squat with a box, it is a different exercise.

  • i do not recommend anyone doing overhead squats not really sure why they would include them here, they’re mostly for olympic weightlifters and should most certainly not be done in a high rep range.

  • still waiting for a squat rack; but i have a weight bench; bar(s) & weights; so i’d say hack squats i’m gonna give them a go tomorow just found out about them right now