Three Squat Variations To Include In Your Workout Programme

As you go about your workout programme, one exercise that you definitely will not want to miss out on is the squat.  The squat is often called the king of lower body movements because it’s going to work all the main muscle groups in the lower body including the glutes, hamstrings and quads.

Many people make the mistake of completely sticking with just one type of squat variation however, thus they don’t maximise the results that this exercise has to offer.

Instead, you should mix it up, including numerous squat exercises in your workout plan.

Let’s look at the main ones that you should consider to add more variety and excitement into your workouts.

Sumo Squats

Sumo squats are great for targeting the inner thighs as well as the quads, hamstrings and glutes.  To perform them, you’re going to use a slightly wider than shoulder width apart stance with the feet turned out.

From there, hold a dumbbell between your legs and squat as low as you can go.

Split Squats

Split squats are the next exercise to include in the mix.  Split squats are great for building up glute strength and for working the core as well, as you’ll struggle to maintain balance the entire time.

To perform split squats, place one foot up on a bench behind you while standing on a single leg. Hold a set of dumbbells down by your sides and then bend until you’re in the lowered down position.

Pause and then press up again to complete the rep. Once all reps are complete, switch sides and repeat.

Front Squats

Finally, front squats are great for placing more emphasis on the quad muscles. To perform these, simply place a barbell across the front of the body and move down into the squat position.  You’ll notice that your balance is slightly shifted here, so be sure that you give yourself some time to adapt.

Squat as low as you can go, pause, and then press up again.

So there you have three squat variations to make sure that you are adding to your workout programme.  Change it up every few weeks so that you continue to make great progress.

(Image by Imagery Majestic at

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Louise is a health and fitness writer, with a keen interest in seeking out natural health and beauty remedies to keep herself looking her best! As a journalism graduate with a specific background in online media, Louise writes for numerous online publications covering topics such as management skills, sales techniques, digital marketing strategies, health and fitness and fashion trends to name but a few.