If your squat poundages are not improving, it may help to include different types of squats into your training. As I grow older, I am seeing the importance of utilizing a high variety of exercises for each muscle group. This is especially true when training each muscle group three or more times per week which is my personal preference. However, even if you train your legs only once or twice per week, you may find as the Westside lifters do that you can benefit from incorporating a wide variety of squats into your training plan.
Different Types of Squats
There are many different types of squats that can build your overall leg strength and contribute to your ability to perform standard barbell back squats. The purpose of this article is to provide examples of several different types of squats you can include in your training. No one would do all of these variations within the same workout, instead, you would do just one or two of the variations and switch to a different variation the next workout or the next week. If your main goal is to improve your traditional back squat, I would recommend that you still include at least one set of back squats every week.
Videos of Different Types of Squats
It would likely take a book to provide written instructions for all of the different types of squats in this article, which is why it is better to utilize videos that demonstrate each type of squat. This being the case, the following videos are provided to help you see some of the options you have when considering different types of squats that you can include in your workouts.
Goblet Squats
.
.
Goblet Squats With a Dumbbell
.
.
Plate Squat
.
.
Landmine Squats
.
.
Landmine Belt Squats
.
.
Landmine Overhead Squat
.
.
Landmine Squat Press
.
.
Overhead Barbell Squat
.
.
Straddle Squats (Straddle Lift)
.
.
The Straddle Squat Can Easily Be Converted To a Straddle Deadlift or Bent Over Dumbbell Squat
.
.
Hex Bar Squats. Also Known as Trap Bar Squats
.
.
Belt Squats
.
.
Belt Squat Machine
.
.
Box Squats
.
.
Dumbbell Squats
.
.
Band Squats
.
.
Kettlebell Squat Swing
.
.
Sandbag Squats
.
.
Single Legged Squat
.
.
Split Squats
.
.
Front Squats
.
.
Hatfield Bar Squats
.
.
Sissy Squats
.
.
Sissy Squats on Sissy Squat Bench Machine
.
.
.
Zercher Squats Without A Rack
.
.
Barbell Back Squats
.
As you can see, there are scores of different types of squats that you can perform. You can add to each of these variations simply by adjusting the width of your feet for each type of squat.
If you have been stuck at the same squat poundage for more than a few months, you have nothing to lose by trying different types of squats to see if they benefit your performance. Best of training to you.
Related Resources
Squat Guide And More: In Depth Anatomy And Biomechanics of Squats
Collection Of Biomechanics Resources: Squats, Bench, Deadlift
The Squat Depth of 6 Mr. Olympias
,
,
.
.
.
.