Body By Bill, Rehoboth Beach, Delaware

There's more than one way to squat. Find out how to really get down and build muscle while you do. -Bill

Squat Variations To Add To Your Workout

By Jeff Bayer, Fitness Specialist

When it comes to building leg muscles, the squat is the king of movements. Not only is a squat going to target the quad muscles, but it is also going to hit the hamstrings and the glutes. Some squat variations will even work the lower back. And no matter what squat variation you decide to try, they will all give your abs a workout.

Basically, if there is one exercise that you must be absolutely sure to includ ein your workout program, the squat is it. This doesn't mean, however, that you should only stick to a plain, old, regular-style squat. There are a vast number of squat variations that you can perform, all of which will stimulate the muscle fibers in a slightly different way and, therefore, help you to continually see results.

Problems may occur with your muscle-building progress when you stick with any given program for too long because the body will just adapt to it and will not change because it feels no need to. By regularly changing up the version of squats that you do, you can prevent this from happening. 

Here are a number of squat variation exercises you should try, along with abrief description of how the movements are performed. Avoid doubling up on squat variations during the same workout. As long as you choose one and perform three to four sets, lifting heavy, that should be enoughof a stimulus on your legs (in combination with whatever other leg movementsyou do) to get a good workout in.

Back squat

The back squat really stimulates the quads and should be performed with the barbell held just across your upper back. Be sure that when you're doing this you adjust your back position slightly more forward so the weight doesn't throw you off-balance (so you don't fall backward).

Hack squat

The hack squat is a slightly more advanced type of squat variation and will have you holding the barbell just behind your legs. Again, with this squat variation, as you move down into the squat movement, your upper body will tend to lean forward slightly, toward the knees, to compensate for the barbell.While you need to move forward slightly in order to move closer to the back of your heel area, you also want to be sure that when you're doing this squat variation to keep your chin up, facing forward in order to effectively remain balanced.

Sissy squat

The next squat variation that you should try is the sissy squat -- this will really test your balance. And because of the position this squat variationcalls for, it will also call the abdominal muscles into play, thus giving you agreat core workout at the same time.

In order to do this specific squat variation, start by holding a dumbbell behind your legs or holding a weighted plate in front of your chest. Once you’ve found your balance you are to begin the squat motion, leaning backward with thebody while simultaneously raising your heels off the ground.

Note that you will perform this exercise with a great deal less weight than you would for a normal squat because of the bending-backward positioning. You must also be very careful to pay full attention to how your back feels while you execute this squat variation, being sure to stop if you feel pain. Trying to keep your back in a good, straight alignment (although tilted diagonally) will also help to keep you pain free. After you’ve reached the bottom of the squat (going as far down as you feelcomfortable), return to the upright position once again before completing another rep.

If you're having trouble maintaining your balance throughout the sissy squat, which is a very common issue, use one arm to hold onto a chair or a beam for support until you get used to the movement.

These squat variations will keep your workout regime fresh...

Sumo squat

If you’re looking to really hit those inner thighs, the sumo squat should be your movement of choice. You’ll execute this lift by taking a stance that isslightly wider than usual, which then correspondingly places more weight on the inner portion of your leg muscles.

When doing so, think of also turning your feet out slightly, but only as much as is comfortable for you since this will further enhance the effects of the lift.

You can still perform this squat with a barbell across the back as usual or, if you prefer, you can hold a dumbbell vertically between your legs as you squatdown. Many individuals prefer the dumbbell method since this causes the weightforce to be concentrated right between your legs, allowing you to feel it evenmore in your inner thighs and glutes, as you press up to complete the rep.

Jump squat

For those who wish to work on explosive power and fast-twitch muscles, the jump squat is a terrific choice.

To perform this squat, crouch down in the squatting position, with your fingertips placed on the ground just in front of you, then you’ll rebound off the ground, straightening up, while jumping as high into the air as possible.

Upon landing, move right back into the full squat position with fingers in front of you to complete the rep.

Note that most people doing this exercise will tend to keep their knees pointing forward and fairly close together when they are in the squat positionon the ground.

Bulgarian split squat

Finally, the last squat variation to include in your squat repertoire is theBulgarian split squat.

This movement is performed by placing one leg up on a bench behind you with either a barbell rested across your back or with you holding dumbbells down by your sides in front of you.

Once you've found your balance, lower yourself into the squatting position withyour weight focused solely on the supporting leg that’s underneath you.

Note that the further away from the bench you are, the greater this movement will work the hamstrings and glutes, while the closer you are the more it will work the quads.

Just watch that you don't place the standing foot too close to the bench, because this could cause pain in your knee.

Get Low to Get Fit

So, the next time you’re looking for something to give your workouts a good change, consider altering your squat exercises. Remember to always reduce your weight initially to allow your body a chance to get familiar with the movement and to prevent any injuries from occurring.

Resources: www.efit-today.com

Contact: Bill Miller, CPT

The Firm Fitness Center

803 Rehoboth Ave. Extended

Rehoboth Beach, DE 19971

302-226-3877, 302-227-8363

Billszak@comcast.net