The squat is usually at the core of most lower body workouts, and for good reason. It is one of the single best exercises for developing lower body strength and power. They help develop speed and stamina that translates to every sport imaginable.
These four variations of the squat all work the lower body in slightly different ways.
The sumo squat is probably one of the lesser performed variations of the squat. It is ground based, similar to the deadlift, however the wide stance will allow you to go down to parallel. The position of the kettlebell or barbell should also allow you to use a much heavier load, than with some of the other variations.
Goblet squats are a great variation to include in a WOD or intervals. They are not difficult to master and will allow you complete a large number of reps in a row. Having the kettlebell in the front loaded position is similar to the front squat, but with a much lower weight. This position will also put extra stress on your core, so make sure you keep it tight.
The split squat is a squat variation that closely resembles the lunge. However, IT IS NOT A LUNGE!! Now that we have that straight. The split squat is an awesome exercise that targets your quads and stresses each leg individually. Adding weight to is a great way to increase strength in a leg that might not be as strong as the other leg, since you’ll do them one leg at a time.
The overhead squat is by far the most challenging squat variation. Since the load is at arms length overhead, the weight you will be able to use will be much less than other variations. This version will test your arm strength and stability, core strength as well as lower body strength.
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