BEST SQUAT VARIATIONS (FROM EASIEST TO HARDEST)

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BEST SQUAT VARIATIONS (FROM EASIEST TO HARDEST)
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• The squat is a very functional exercise, which
  means it trains a movement pattern that you use
  in everyday life.
• You don't need any equipment to do a squat
  because your bodyweight and gravity will provide
  all the resistance you need, but you can easily
  add free weights or resistance bands if you want
  to make things harder.
• This article will outline some of the best squat
  variations to help you build the levels of
  strength you have been dreaming of.

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TYPES OF SQUATS

• The squat is an effective lower-body exercise
  that works lots of muscle groups at once, such as
  the glutes and quads in your legs, and even your
  core muscles. While all squats are considered
  lower-body exercises, there are many different
  types of squats that each target slightly
  different muscle groups.

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• For example, when your legs are farther apart in
  a squat, you will be working your inner thighs
  and glutes a little more than your quads. If a
  squat variation includes an upper-body movement,
  like an overhead press, you will be adding some
  shoulder and arm work. Squat variations that
  include a plyometric component such as a jump can
  also be good cardio exercises.
• When it comes to adding equipment, squats are
  versatile.

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• You can use dumbbells, kettlebells, a barbell, or
  resistance bands. It really comes down to what
  you are most comfortable with and maybe even what
  is available to you in your gym. Squats can be
  done with heavy loads or training volumes to help
  produce some impressive overall muscle and
  strength gains. 

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• To allow your lower back enough time to recover,
  you should rest for 24 to 48 hours before
  training the same muscle groups. A good way to
  add extra bulk and power is by incorporating
  the Mass Stack into your daily routine. In
  combination with weightlifting, it can provide
  the spark your muscle need to grow.

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PRACTICING PROPER SQUAT FORM

• In terms of how low you should squat, there
  really is no set answer. The depth of your squat
  will depend on many variables, including your hip
  and ankle mobility.  
• Squatting deeper will engage more muscles than
  squatting to parallel, so your goal should be to
  squat as deep as you can. If your heels begin to
  lift off the floor or your torso begins to round
  forward, that's a good place to stop. Heels
  coming off the ground is a sign of ankle and hip
  mobility issues that need to be addressed.

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• If you can't bring your hips down enough to get
  your thighs parallel to the floor, then just go
  as far as you can without straining. 
• You will still be working your legs and all of
  your core muscles, and as you get stronger and
  move through this range of motion more often, you
  can start squatting lower over time. So if you
  can lower your body until your thighs are almost
  parallel to the floor, great. If not, don't force
  it until you have built up more lower body
  strength.

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• It's always better to maintain good form rather
  than to reach a certain depth.
• It's really important when you are squatting to
  try and bend your torso forward from your hips
  (called a hip hinge) and push your rear end
  behind you as you bend your knees and go lower.
  This puts most of your weight on your heels,
  which will help take the stress off your knees.
  If your weight is too far forward, you might feel
  it in your knees, which you dont want. You want
  to feel it in your glutes and quads.

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• When you hinge forward, keep your core engaged so
  that your back is flat and does not arch or round
  forward.
• Also, never let your knees cave inward. This
  applies during both the down and up portion of
  the squat. If you can, watch yourself in the
  mirror for a few reps. Your knees should remain
  in line with the second toe on each of your feet.

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BEST SQUAT VARIATION 1 BODYWEIGHT SQUAT

• Stand with your feet slightly wider than
  hip-width apart, toes slightly turned out, arms
  at your sides, palms in.
• Engage your core and keep your chest lifted and
  your back flat as you shift your weight into your
  heels, push your hips back, and bend your knees
  to lower into the squat position. 
• Bend your elbows and bring your palms together in
  front of your chest.
• Push through your heels to stand and squeeze your
  glutes at the top of the movement for one rep.

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BEST SQUAT VARIATION 2 JUMP SQUAT

• Stand with your feet slightly wider than
  shoulder-width apart, with your toes slightly
  turned out and your hands in front of your chest.
• Engage your core and keep your chest lifted and
  back flat as you shift your weight into your
  heels, push your hips back, and bend your knees
  to lower into the squat position.
• Jump as high as you can and swing your arms down
  by your sides for momentum. Keep your back
  straight and chest lifted.
• Land with soft knees for one rep.

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BEST SQUAT VARIATION 3 SUMO SQUAT

• Stand with your feet wider than shoulder-width
  apart, with your toes turned out, your arms by
  your sides, and your palms in.
• Engage your core and keep your chest lifted and
  back flat as you shift your weight into your
  heels, push your hips back, and bend your knees
  to lower into the squat position. 
• Bend your elbows and bring your palms together in
  front of your chest.
• Push through your heels to stand and squeeze your
  glutes at the top of the movement for one rep.