9 MUST Do Squat Variations To Torch Fat & Demolish Your Lower Body
Squat Variation 7: Dumbbell Side Squats
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
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
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).
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