There is more than one way to perform a squat. In fact there are many. If you are unsure how to perform a squat, please see how to do a proper squat HERE. Looking at the different types squats have to offer. We find that each variation distributes the work load amongst various muscle groups, thus enabling you to activate targeted muscle growth on isolated muscles in the legs.
Before the types of squats are given, you must first be aware that these techniques are more complex than the standard squat. You may not be comfortable executing repartitions at full weight, you could perhaps start off with a much lower weight in order to build up your confidence in lifting.
Hack Squat – Similar to the dead lift, a hack squat starts with the barbell on the floor, the hack squat puts less pressure on your spinal column because you are forced to maintain a straight back at all times. Stand with the barbell behind your heels. Keeping a straight back, squat down and grab the barbell with an overhand grip. Extending the legs, stand up straight.
Split Squat – Set up a bench horizontally behind you, by lifting one of your legs behind you, rest your foot on the bench so your toes are making contact. With your lead foot, now squat down. You will find it much harder to perform this with a barbell so be sure to start off light and build yourself up. The key benefit to this form of unilateral training is that you build balance and stability in each leg, of course it will take twice as long to workout, although benefits you reap will definitely give you a superior advantage.
Overhead Squat – The maximum amount of weight you can squat executing this exercise is governed by the amount you can press with your shoulders. The main focus of this exercise is to not only train your legs but also build on balance and mobility, lifting a lot is not the main priority.
Pistol Squat – Essentially a pistol squat is just a one legged squat. It is not simple to just perform this squat, it’s something that you could challenge yourself in the long term. Practising and training a one legged squat will bring upon great balance and impressive body weight strength. To build up to it, squat down to a bench and lower it over time as you deem fit. Holding a weight out in front of you can act as a good counter measure to help you balance.
Do you know of any other squats? Let us know,drop a comment!