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From getting out of bed, to sitting down in a chair, your glutes, quadriceps, hamstrings, adductors, hip flexors, and calves are responsible for almost every move you make. Strength training exercises like squats can help strengthen and tone the muscles in your lower body.
When these muscles are in good condition, you may find that you can move more comfortably, with less pain, and that everything from walking to bending to exercising is easier to do. If you compete in a sport, adding jump squats to your workout may help you develop explosive strength and speed which, in turn, may help improve your athletic performance.
A study investigated the effects of jump squat training done 3 times a week over the course of 8 weeks. Based on the results of the study, the researchers concluded that jump squat training has the ability to improve several different athletic performances simultaneously, including sprint time and explosive strength.
Once you master the basic squat, there are many different types of squat variations you can try. Changing up your squats can help keep the exercise interesting, while also activating different muscle groups. Squats can be done with just your body weight. They can also be done with weights, like dumbbells, barbells, kettlebells, or medicine balls, or with resistance bands or yoga balls.
All you need is your body and enough room to lower your hips into a sitting position. As you get stronger, add 25 to the afternoon. Changing up the basic squat allows you to target different muscle groups. Before moving on to squat variations, make sure you have mastered the basic squat movement. These exercises are more challenging and require more strength, flexibility, and core activation. The back squat takes the traditional squat motion and adds resistance to the shoulders with a barbell.
This variation engages your core, especially your lower back. In addition, it works the muscles in your upper back, shoulders, and arms.
Your range of motion will be slightly different with this squat, so pay careful attention to your form. The jump squat targets the glutes, quads, hips, and hamstrings while also increasing your heart rate. While generally a safe exercise if done with the right form, there are some safety precautions to keep in mind when doing squats.
Developing strength and power are just a few of the many benefits of including squats in your workouts. When performed correctly, this functional exercise also boosts your calorie burn, helps prevent injuries, strengthens your core, and improves your balance and posture. The high bar squat is the choice of many Olympic weightlifters because the snatch and clean and jerk require an excessive amount of forward knee bent.
Therefore, they need to squat using a variation that places large loading demands on the quads. In other words, the high bar squat will transfer more to their sport. One quick note: the more you bend forward into your knees though, the greater your ankle mobility needs to be.
So if you have any restrictions at the ankle it might be harder to drop your hips below parallel. If you struggle to squat below parallel, you can read my 9 tips to squat deeper. Drive up from the pause by extending from the knees, and not by shifting the loading demand to your hip extensors.
If you are using your hip extensors, it will look like your hips are popping up out of the bottom where your torso becomes more horizontal to the floor. You can perform the pause squat in either a high or low bar position. But, if you want even more quad activation then choose the high bar position.
The pin squat can be considered both a bottom-end or top-end squat variation depending on how you set-up the movement. If you want to target more of your quads, then you can set up the pins in a lower position so that the barbell hits the pins at or below parallel.
If you want to target more of your glutes and other hip extensor muscles, then you can set up the pins in a higher position so that the barbell hits the pins above parallel. The pin squat is unique compared to the pause squat because the bar weight will completely deload on the pins.
This means that your body will need to generate a higher rate of force development to initiate upward movement of the barbell — the speed at which your muscles need to contract and develop force.
I only place the pins in a higher position, and use it more to target the glutes and other hip extensor muscles. I find most athletes respond better to pause squats to build quad strength, and doing low pin squats tend to beat athletes up a bit more. A normal stance width for most people will be slightly outside of shoulder-width distance. A wide stance squat is considered somewhere between 1.
A study by Escamillia et al. To back this up, a study by Paoli et al. However, the biggest conclusion was that there was greater glute activation in the wide stance squat. If you find that you squat in a fairly narrow stance, you can consider implementing wide stance squats as an exercise variation in your program in order to gain greater glute activation.
If you want to read why I think wide stance squats are generally better for powerlifting you can read my latest article. The front squat is considered a knee-dominant movement and will require your quads to work much harder.
This position will force you to maintain an upright torso, even more so than what I described previously for the high bar squat. As such, your quads will be working much harder because your knees will be driving forward more to get the required squat depth. Unsurprisingly, this bottom position requires the most mobility in your knees, ankles, and wrists compared with other squat variations. An added benefit to the front squat is also getting a lot more muscle recruitment in the upper back.
This is because in order to prevent your elbows from dropping forward, and the barbell falling off your shoulders, you need to stabilize through the muscles in your upper back.
If you want a more detailed breakdown of the front squat, check out my article comparing the Front Squat vs Trap Bar Deadlift. The more forward torso lean you have, which will vary depending on your individual mechanics, the greater your erectors will work.
If you want more quad dominant squat variations, use the high bar squat, pause squat, front squat, or a low pin squat. If you want more glute and other hip extensor variations, use the low bar squat, wide stance squat, or a high pin squat. What To read next? Escamilla, R.
A three-dimensional biomechanical analysis of the squat during varying stance widths. Med Sci Sports Exercise. Paoli, A. The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. Journal of Strength and Conditioning Research. Strength Cond J. Thank you [email] for signing up. Please enter a valid email address. Your Privacy Rights. To change or withdraw your consent choices for Byrdie. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
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