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

Squat Variation 4: TRX Pistol Squats


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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


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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


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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

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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