Our Top Five Variations of The Squat

No workout routine is complete without the infamous Leg Day, and no Leg Day is complete without the almighty Squat: a compound movement that engages muscles throughout your legs, as well as your core and lower back.

For our full Squat guide check out check out Club Xo Fitness.

Below are five different ways to perform the Squat, a classic movement and essential component of any effective training program.

 

Bodyweight Squat

Difficulty: Easy

Goal: Learn and understand the movement; warm up and cool down; stretch

Workload: Try up to five sets of 10 to 20 reps per set, resting one minute or less between sets.

 

Jumping Squat

Difficulty: Moderate

Goal: Build cardiovascular strength, condition lower body muscles

Workload: Aim for maximum reps possible in 20 to 40 seconds, then rest for twice as long. Repeat five times.

 

Plyometric Squat

Difficulty: Advanced

Goal: Develop explosive power

Workload: Aim for 5 to 10 reps at a tempo of 1-2-X-0. Rest 2 minutes between sets. Repeat 5 times.

 

Goblet Squat

Difficulty: Moderate

Goal: Build lean mass, develop muscular endurance

Workload: Aim for up to five sets of 8 to 15 reps. Rest one minute between sets.

 

Barbell Squat

Difficulty: Advanced

Goal: Develop next-level strength, size, and power

Workload: Aim for up to five sets of 5 to 10 reps. Rest 2-3 minutes between sets.

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