Exercise of the Month

Every month we choose one exercise to showcase by showing some of the variations that are in our exercise library.

To view the complete library, download our free ExerGuide app, or if you are a trainer or gym owner, sign up to Trainer+.

Squats

 
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*Click on the image to see more information about that variation.

 

Variation 1: Bodyweight 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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Variation 2: Barbell Back Squat

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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Variation 3: Dumbbell Squat

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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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Variation 4: Goblet Squat

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Variation 5: One Leg Squat

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