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9 MUST Do Squat Variations To Torch Fat & Demolish Your Lower Body

Posted by on Feb 25, 2014 in Exercise Lists, Featured Article, Fitness Lists, Legs, Muscle It UP | 4 comments

Squat Variation 7: Dumbbell Side Squats

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How to:
Video Demo — Dumbbell Side Squats

 

How they’re different — emphasize lateral mobility, the butt, and core strength; require greater single-leg power and explosion.

(1) Stand tall with two light dumbbells. Take a large step to the left and squat down laterally until your left thigh is parallel with the floor. Make sure to sit back over the back half of your butt and resist any pull to hunch forward.

(2) Touch the dumbbells to the ground, press through your butt, and return back up to starting position. Repeat for the right side and continue to alternate.

 

 

Squat Variation 8: Wide Stance Barbell Squats

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How to:
Video Demo — Wide Stance Barbell Squats

 

How they’re different — greater emphasis on the butt and hamstrings.

(1) Load a barbell and spread your feet so that they’re approximately 1 step further apart than shoulder-width. Puff out your chest, tighten your abs, and slowly descend until your thighs are parallel with the floor.

(2) Hold for .5 seconds at the bottom and powerfully ascend back up to start. Maintain a flat back and strong posture throughout.

 

 

Squat Variation 9: Bulgarian Split Squats

How to:
Video Demo — Bulgarian Split Squats

 

How they’re different — emphasizes the quads, core stability, forearm strength, and single-leg explosiveness.

(1) Stand perpendicular to a flat bench with the laces of one foot on top, with the opposite foot split out on the ground in front.

(2) With a light dumbbell in each hand, slowly squat downward until your front quad is parallel with the floor. Maintain strong posture throughout the movement and keep your front toe in line with your front knee. Your foot shouldn’t extend further out or fall short of your knee cap.

(3) Powerfully press through your heel and ascend back up to start. Repeat for the opposite leg.


Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

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  • Dave Keirstead

    How much weight should you be able to do on a front squat compared to a regular squat? Is it about the same?

    • https://www.leanit-up.com/ Bryan DiSanto

      There’s really no set rule, and it depends on individual ability, but in my experience (and with my own training) about 60-70% of the weight is normal.

      • Dave Keirstead

        Thanks, that seems about right for me too.

  • Huds

    I delivery by operation so when can I start to do the exercise

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