1 Weighted Squats Variations You Need to Add to Your Workout Routine

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11 Weighted Squats Variations You Need to Add to
Your Workout Routine
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(No Transcript)
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• The all-powerful squat is a part of so many
  workouts for a reasonin fact, for many reasons.
  It's an important lower-body workout that
  interacts with a lot of muscles at once,
  including the glutes, core, and quads. You don't
  necessarily need any squatting equipment for
  simple squats - your body's weight and gravity
  can easily provide you with all the resistance
  you need. But you can add weights, to do squats
  with weights, and use specialised equipment
  including resistance bands to add a challenge and
  push yourself. 

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What Are Weighted Squats?

• A weighted squat is a full-body compound exercise
  that targets all the muscles. Basically, it is
  just sitting down on an invisible sturdy elevated
  surface, like a chair, and then standing up, but
  with weights.They don't even cost much. You can
  do them free of charge if you have weights at
  home. Otherwise, you will need a gym membership. 

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Weighted Squats You Should Try

• Goblet Squat
• Bulgarian Split Squat
• Hack Squat 
• Barbell Squat
• Front Squat
• Zercher Squat

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What Is a Goblet Squat?

• A goblet squat is a lower-body exercise identical
  to a barbell back squat, except you use either a
  dumbbell or a kettlebell as a resistance. The
  weight is held by hands in front of the body, and
  this exercise is very useful for understanding
  and enhancing body mechanics while squatting.

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• Goblet Squat Muscles Worked Goblet squat
  benefits various muscles of the legs, including
  hamstrings, quads, and glutes.
• How to Goblet Squat?
• Use your legs to raise the kettlebell and try to
  maintain your goblet squat form by keeping your
  back straight.
• Shift the kettlebell upside down and, grasp it
  with both hands or, hold it using its handles.
  You should keep it at the upper level of your
  chest right under your chin, and near your body,
  with your elbows pointing straight down.

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• Spread your legs slightly wider than the
  hip-width length apart and point your feet a bit
  outwards.
• Hold your back straight and squat down to the
  ground, so your upper legs are parallel to the
  ground and keep your head straight ahead. Point
  your knees in the same direction in which your
  feet are pointed.
• Now, get back to standing position. If you have
  dumbbells, then you can do the dumbbell goblet
  squat.

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• Equipment Required Kettlebell or dumbbell.

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What Is a Bulgarian Split Squat?

• A Bulgarian split squat involves lifting the back
  foot to the top of a sturdy surface rather than
  planting it on the ground. It's a form of
  single-leg squat, and it varies from the
  traditional barbell squat in a way that it works
  one leg at a time and doesn't put a heavy weight
  on your shoulders.

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• Bulgarian Split Squat Muscles Worked 
• Bulgarian split squat benefits muscles like
  hamstrings, glutes, and core.
• How to Do Bulgarian Split Squat?
• Stand around 2 feet in front of a step (or
  something sturdy) stretch your right leg back
  and put the roof of your foot on the step. You
  can also hold a dumbbell in each hand to do a
  dumbbell Bulgarian split squat.

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• That is the starting position.
• Bend your knees to lower down your body as far as
  possible or till the point your knee gently
  touches the floor, also keep your chest straight
  up, shoulders back, and hips in the forward
  direction.
• Take a pause there, and then push through your
  left heel to get back to the starting position
  while maintaining the correct Bulgarian split
  squat form.

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• That makes one repetition.
• Equipment Required A sturdy chair or a bench,
  and dumbbells or kettlebells (for a challenge).

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What Is a Hack Squat?

• Hack Squat is a common exercise done by many
  weightlifters for the development of the lower
  body. It is done on a sledge that lets you squat
  at a 45-degree angle. The three major muscle
  classes that it mostly targets are quadriceps,
  glutes, and hamstrings. You can find the machine
  in most fitness centres, so you can easily learn
  how to use the hack squat machine.

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• Hack Squat Muscles Worked Hack squat benefits
  the whole lower body, including muscles like
  quads, glutes, calves, hamstrings, and the core.
• How to Do a Hack Squat?
• Load the hack squat machine with your required
  amount of weight. If you are a beginner, it is
  better for you to get acquainted with the way the
  machine works before you add a bunch of plates.

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• Get into the hack squat machine, position your
  feet at shoulder-width apart, and your back and
  shoulders against the pads.
• Release the safety handles, breathe in, and lower
  yourself down, while bending the knees to a
  90-degree angle.
• Take a pause here, then drive through the back of
  your feet to stretch your legs back to the
  starting place.

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• Equipment Required Hack squat machine (available
  at gyms), and barbells (for barbell hack squat).

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What Is a Barbell Squat?

• The barbell squat is a compound movement that
  focuses on building lower-body muscle groups.
  It's a classic way to begin a leg day, and it's a
  worthy cornerstone for a lower-body training
  course. With a barbell racked on the traps or
  your upper back, the focus is directed to the
  posterior chain, but the entire body gets the
  attention. The barbell squat can be performed
  from heavy singles to sets of 20 reps or more.

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• Muscles Worked Barbell back squats work the
  quadriceps, core, hamstrings, and gluteus
  maximus.
• How to Do Barbell Squat?
• Pick up a barbell inside a squat rack with your
  hands a little wider than your shoulder-width
  apart.
• Duck under the bar and press your upper back into
  it.

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• Try squeezing the shoulder blades to build a
  muscular "shelf" for the bar to sit on.
• Stand up tall, unrack your barbell, and then step
  back. Position your feet a little wider than the
  shoulder-width apart and tilt your toes 20-30
  degrees.
• Now, push your hips to the back and bend your
  knees down into a barbell back squat, turning
  your knees slightly to the sides.

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• Equipment Required You will need a squat rack, a
  barbell, some weights, and barbell collars.