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Squats are a time-honored exercise. This compound movement targets the entire lower body, including your glutes, quads, hamstrings, and calves. Squats are one of the best ways to build muscle, burn calories, and improve your overall fitness level. But squats can be more than just a basic exercise. There are plenty of innovative variations that take the classic squat to the next level.
Shop The Collection: Squat RacksIf you’re looking for an effective way to challenge your lower body, these advanced squat exercises will help you reach your goals. From single-leg squats to jump squats, these variations will help you get stronger and fitter in no time.
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Plyometric squats are a great way to add an extra challenge to your workout. This exercise requires an explosive movement, which helps target your fast-twitch muscle fibers and increase power. To perform plyometric squats, start in a standing position with your feet shoulder-width apart. Lower yourself into a squat position, then quickly jump up as high as you can.
Shop The Collection: KettlebellsWhen you land, immediately lower yourself into another squat position. Continue this pattern for 30 seconds to 1 minute. As you become more comfortable with the movement, you can increase the duration or intensity of the exercise.
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Single-leg squats are a great way to add an extra challenge to your workout routine. This exercise engages your entire lower body, and helps you build strength and stability. To perform single-leg squats, start by standing on one leg. Lift your other leg off the ground and extend it out in front of you. Keeping your chest up, slowly lower your body down into a squat position.
Make sure to keep your balance and maintain control throughout the exercise. When you reach the bottom of the squat, pause for a moment and then rise back up. Repeat the movement for 10-15 repetitions, then switch legs and repeat on the other side.
Split squats are a great way to work your lower body and build strength. This exercise works both legs individually, which helps you target each muscle group more effectively. To perform split squats, stand in a staggered stance with one foot forward and one foot back. Lower your body down until your rear knee almost touches the ground.
Pause for a moment, then press through your front heel to return to the starting position. Make sure to keep your torso upright and core engaged throughout the exercise. Repeat the movement for 10-15 repetitions, then switch stances and repeat on the other side.
Jump squats are a great way to add an extra challenge to your workout routine. This exercise combines the traditional squat with a plyometric movement, which helps you build power and strength. To perform jump squats, start in a standing position with your feet shoulder-width apart. Lower your body down into a squat position, then quickly jump up as high as you can.
When you land, immediately lower yourself into another squat position. Continue this pattern for 30 seconds to 1 minute. As you become more comfortable with the movement, you can increase the duration or intensity of the exercise.
Bulgarian split squats are a great way to work your lower body and build strength. This exercise works both legs individually, which helps you target each muscle group more effectively. To perform Bulgarian split squats, stand in a staggered stance with one foot forward and one foot back. Place a bench behind you and rest the top of your back foot on the bench.
Lower your body down until your rear knee almost touches the ground. Pause for a moment, then press through your front heel to return to the starting position. Make sure to keep your torso upright and core engaged throughout the exercise. Repeat the movement for 10-15 repetitions, then switch sides and repeat on the other side.
These advanced squat exercises are a great way to challenge your lower body and build strength. From plyometric squats to Bulgarian split squats, these variations will help you get stronger and fitter in no time. So if you’re looking for an effective way to level up your fitness routine, give these exercises a try!
