Squat Workout 10 Types of Squats

1. Squat Workout: 10 Types of Squats

3. Types of Squats: • Front Squat • Zercher Squat • Dumbbell Squat  • Overhead Squat  • Dumbbell Thruster • Landmine Squat • Smith Machine Squat

4. What Is a Front Squat? A front squat or a barbell front squat is a compound workout used by experienced exercisers to work on their lower body. The workout exerts less pressure on the spine than the conventional squat where the barbell is positioned on the upper back. Shifting weight to the front of the body often transfers more strain to the gluteal muscles and quadriceps, and away from the hamstrings.

5. Front Squats vs Back Squats: When it comes to the difference between front squats vs back squats, they both target different muscles. Front squats target the upper back and the quads and upper back, and the back squats work the glutes, lower back, and the hips.

6. Barbell Front Squat Muscles Worked: Why front squat? Because it maintains the right front squat form and targets the lower back, lats, glutes, hamstrings, quads, and core. How to Front Squat? Stand right below the barbell within the squat rack, keep your feet parallel, so that the bar sits on your collarbone and softly pushes against your throat.

7. Hold the bar with your hands slightly wider than your shoulder-width apart, and your elbows forward and your palms up. Hold it properly for a good front squat grip. • Stand up tall, unravel the barbell, and then step back. Position your legs slightly wider than the shoulder-width apart and tilt your toes 20-30 degrees.

8. Push your hips to the back and bend the knees down to the squat position, while turning your knees slightly to the sides. Hold your chest straight and tight. • Drive through your heels to stand up from the squat and squeeze your glutes at the top for one repetition.

9. Equipment Required: You will need barbells, weight plates, and a squat stand.

10. What Is a Zercher Squat? The Zercher squat is a barbell workout in which the bar is positioned in the crease of your elbows as you do a regular squat. This exercise may feel uncomfortable at first, but it is incredibly successful in building both strength and size.

11. So, when you do Zercher squat, wear a long-sleeved shirt and protect your elbows with neoprene supports. Zercher squats allow optimal alignment of your shoulders and the body with the Zercher squat harness sitting on your shoulders and holding the weight in its place.

12. Zercher Squat Benefits: Zercher squat targets the quads, hamstrings, core, lower back, and glutes. How to Zercher Squat? • Position the rack just below your elbow. • Place it in the crease of the elbows. • Hold your elbows close to your sides. • Squeeze your hands together or make your palms face the ceiling.

13. Get your hips under the bar, take a big belly breath and squat the bar up from the rack. • Take a few steps back, set the bar, and if you can, take more air. • Squat down until your elbows meet your thighs or slip between them. • Get up and, repeat.

14. Equipment Required: Barbell.

15. What Is a Dumbbell Squat? The dumbbell squat is a traditional lower-body workout targeted towards quadriceps, glutes, and hamstrings. Although this exercise is typically done with relatively light weights like dumbbells for high repetitions, it can also be used, as a replacement for trap-bar deadlifts in any workout routine.

16. Benefits of Dumbbell Squats: Dumbbell squats target the quadriceps, hamstrings, core, and gluteus maximus. How to Do a Dumbbell Squat? • Stand with the legs slightly wider than compared to the hip-width apart, the toes a bit turned outward, a dumbbell in each hand on the peaks of your shoulders, with your palms inward. • Start working on (engaging) your core and keep your chest straight up and back flat while you move your weight to your heels, push your hips to the back, and bend your knees to lower into the position of a squat.

17. Drive through the heels of your feet to stand back up, and squeeze your glutes at the top for one repetition. You can also try doing dumbbell squat clean or a dumbbell squat press. Equipment Required: A pair of dumbbells.

19. What Is an Overhead Squat? The overhead squat is a tricky exercise and is very difficult to perform, but it is worth perfecting. Overhead squat emphasises the midpoint of the barbell snatch and is important for learning the particular lift. In the case of non-competitive weightlifters, it can be an efficient way to strengthen the lower body while improving balance and overhead squat mobility.

20. Squat to Overhead Press Muscles Worked:  Overhead squats work each and every muscle in the body and, as a result, increase muscular control, mobility, and balance. How to Overhead Squat? • Stand apart with your feet shoulder-width apart and a barbell on the ground, positioned in front of you.

21. Bend your knees and grasp the barbell with your palms facing you and your hands at a wider distance than your shoulder-width from each other. • Bring the barbell to your chest and overhead. The bar should be placed slightly behind your head, and your arms should be completely extended. This is your starting position.

22. Now gradually lower the weight by bending your knees until your thighs get parallel to the floor. • Return the weight back up to your starting position with your feet and legs. • Repeat for required reps.

23. Equipment Required: Plate weights and a barbell. You can also use weightlifting belts for all the squats involving barbells if the weight is way too heavy.