Variants Squat (exercise)

1 variants

1.1 barbell
1.2 lunge
1.3 other
1.4 bodyweight

variants

the squat has number of variants, of can combined:

barbell

starting position of front squat, using california or cross-armed grip.



zercher squat



the hack squat pictured page 70 of george hackenschmidt s book way live (1908)



back squat – bar held on of body @ base of neck or lower across upper back. in powerlifting barbell held in lower position in order create lever advantage, while in weightlifting held in higher position produces posture closer of clean , jerk. these variations called low bar (or powerlifting squat) , high bar (or olympic squat), respectively.

sumo squat - barbell rested on shoulders in usual squat position. legs should wider shoulder width apart , feet should pointed outwards. when squatting, should feel stretch on adductor longues , adductor magnus muscles found on inner thigh.
box squat – @ bottom of motion squatter sit down on bench or other type of support rise again. box squat commonly utilized power lifters train squat. pausing on box creates additional stimulus in hips , glutes. people believe form of isometric training allows greater gains in squat compared traditional olympic style squat, while others contend increased spinal loading creates more opportunity injury.


front squat – weight (usually barbell) held in front of body across clavicles , deltoids in either clean grip, used in weightlifting, or arms crossed , hands placed on top of barbell.
hack squat – barbell held in hands behind legs; exercise first known hacke (heel) in germany. according european strength sports expert , germanist emmanuel legeard name derived original form of exercise heels joined. hack squat squat performed way prussian soldiers used click heels ( hacken zusammen ). hack squat popularized in english-speaking countries 1900s wrestler george hackenschmidt. called rear deadlift .
overhead squat – barbell held overhead in wide-arm snatch grip; however, possible use closer grip if balance allows.
zercher squat – barbell held in crooks of arms, on inside of elbow. 1 method of performing deadlift barbell, hold against thighs, squat lower portion of squat, , hold bar on thighs position crook of arm under bar , stand up. sequence reversed once desired number of repetitions has been performed. named after ed zercher, 1930s strongman.

lunge

split squat – assisted one-legged squat non-lifting leg rested on ground few steps behind lifter, if static lunge.
bulgarian squat – performed split squat, foot of non-lifting leg rested on knee-high platform behind lifter.

other

hack squat smith machine



belt squat – exercise performed same other squat variations except weight attached hip belt i.e. dip belt
goblet squat – squat performed while holding kettlebell next 1 s chest , abdomen both hands.
sissy squat – squat several sorts (dumbbell, weight plate, smith machine, barbell, bodyweight). in common variant, dumbbell held behind legs while heels lifted off ground , torso remains flat while lifter leans backwards; done plate held on chest , 1 arm holding onto chair or beam support. unlike other squat variations, vince gironda promoted sissy squat rectus femoris isolation exercise.
smith squat – squat using smith machine. hack squats can done way, in picture.
trap bar squat – trap bar held hands @ sides.

bodyweight

bodyweight squat



bodyweight squat – done no weight or barbell, @ higher repetitions other variants.
overhead squat – non-weight bearing variation of squat exercise, hands facing each other overhead, biceps aligned ears, , feet hip-width apart. exercise predictor of total-body flexibility, mobility, , possible lower body dysfunction.
face wall squat – performed or without weights. strengthen vertebrae tissues. in chinese variant (面壁蹲墙) weights not used. toes, knees , nose line touching wall. advanced forms include shoeless, wrists crossed behind back, , fists in front of forehead, performed toes , knees closed , touching wall.
hindu squat – done without weight heels raised , body weight placed on toes; knees track far past toes.
jump squat – plyometrics exercise squatter engages in rapid eccentric contraction , jumps forcefully off floor @ top of range of motion.
pistol – bodyweight single leg squat done full depth, while other leg extended off floor. dumbbells, kettlebells or medicine balls added resistance.
shrimp squat - called flamingo squat, version of pistols squat instead of extending non-working leg out in front, bent , placed behind working leg while squatting, perhaps held behind in hand.


medicine ball pistol squat