Dumbbell Squat

Goblet Squat

Equipment:

Bodyweight

Why this Variation?

This is the most basic variation of the squat movement as it requires no equipment and does not have any extra load on your muscles and joints. It is a good starting point to work through the flexibility and balance needed to execute this movement properly before adding weight. Use this variation for foundation or adaptation phases if you are able to do reps without assistance. It can be used in a number of ways in your workout program, as a warm up before loaded squat exercises, as a finisher at the end of workouts, stacked after a loaded squats for overload (increased time under tension), if you are doing a bodyweight workout, or as an interval in HIIT training.

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Equipment:

Barbell

Why this Variation?

This is the most stable loaded version of this movement with the weight on your back to help you balance and keep core engaged throughout the movement. This means you should be able to generate the most force for this movement (heaviest weights) outside of using machines. Use this variation in strength or max strength phases, and it can also be stacked with an unstable movement before or after for more functional strength or an explosive movement afterwards for power.

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Equipment: 

Dumbbells

Why this Variation?

This is the easiest weighted version of this movement once you can work through the full range of movement with just bodyweight. Using dumbbells allows you to add a light weight (lighter than a barbell) and versatility to hold them in a position that is most comfortable, balanced or for a specific training reason. This variation can be used in many different programming phases, as you can still load the movement heavy enough for strength/max phases or light enough for getting started/adaptation.

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Equipment:

Kettlebell

Why this variation? 

This is an easy, functional variation of the front squat. By holding the load up in front, you are activating core and upper body to hold the kettlebell and do not have to put the load directly on your back, compressing your spine. This variation is more like a front squat in terms of the muscle balance which targets more quads than glutes, but also adding the balance of holding the kettlebell

The goblet squat can be used in many different programming phases, as you can load the movement light enough for getting started/adaptation, heavy enough for getting into a strength program, or as a switch up from a squat in any regular strength phase. This variation is great if you are looking for a more functional squat, or to add to a circuit or HIIT training because you can get a heavy enough kettlebell to do ten or twelve reps so that your legs are activated but your upper body has to work hard, as well.

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Equipment: 

Bodyweight

Why this variation?

This is an advanced functional variation of the squat, adding a challenge to balance and stability. As soon as you change to a single leg movement, you add twice as much weight on every muscle and joint. Also, since you're on one leg, the ankle, knee and hip on that side have to work to stabilize everything. So, the amount of stabilization and balance needed as well as the extra load makes the movement very difficult. This advanced move is for experienced individuals looking for a much harder challenge for a squat that is still bodyweight.

You can also try this in an assisted way and build up strength using a band, TRX or suspension straps. This is really good to help knee stability, hip stability, ankle stability and your balance in general. You're able to help yourself enough so you're not adding too much weight for a single leg if you're are still working on your strength and balance.