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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 4: TRX Pistol Squats

How to:
Video Demo — TRX Pistol Squats

 

How they’re different — significantly greater single-leg force, power, and stability; increased core stability.

(1) Grab two TRX bands and lean backwards at a 75º angle. There should be full tension in the bands. While holding onto the bands, squat down with your right leg and kick your left leg straight out in front of your body. Your quad should be parallel with the ground and your back should be straight.

(2) Powerfully press through your right heel and ascend back up to start. Repeat for the left side.

 

 

Squat Variation 5: Dumbbell Squat & Press

How to: 
Video Demo — Dumbbell Squat & Press

 

How they’re different — significantly greater shoulder and triceps activation; overhead weight emphasizes core strength and stability. 

(1) Grab two dumbbells and hold them above your shoulders with a neutral grip (palms facing in). Maintain strong posture and squat down until your thighs are parallel with the ground.

(2) Explode upwards and press the dumbbells overhead. Hold for .5s, lower the dumbbells down to your shoulders, and repeat.

 

 

Squat Variation 6: Dumbbell Sumo Squat

How to:
Video Demo — Dumbbell Sumo Squats

 

How they’re different — greater butt, hamstring, and biceps activation; the lower back and core are especially important to maintain a straight, upright position.

(1) Stand up tall with a wide stance — one step out from shoulder-width — and hold a dumbbell or kettlebell in between your legs. Draw your shoulders back, maintain a flat back, and slowly squat down until your quads are parallel with the floor.

(2) Use your core and a strong lower back to resist hunching forward. Powerfully contract your butt, press through your hamstrings and heels, and return back up to start.



 

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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

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.

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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