10 ways to squat!
1. Cable squats
Move the cable hook to the lowest rung and attach a straight bar.
Assume regular squat position (feet shoulder width apart, shoulder blades retracted, core engaged) and hold the straight bar with both hands in a curl position as if you’ve just completed a bicep curl. Keep the bar in this position as you lower into a squat, then lift up quickly into a standing position. Stay on your heels, don’t lean forward.
2. One leg squats or Bulgarian Squat
This exercise works the front of the thigh, and also the glutes and hamstrings.
Face away from a normal height bench and place your rear leg up on the bench. You can check your distance by ensuring that you keep a relatively vertical shin throughout the movement. Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground. Pause at the bottom and drive off the lead leg. At the top squeeze your quad for a complete peak contraction. Add weights or bar for more intensity.
3. Reverse hack squats
Facing a hack squat machine, position your shoulders under the pads. Hold the bars on the sides as if you are going to perform a regular barbell squat. With your feet slightly wider than shoulder width and toes pointed outward, squat down until the thighs are almost parallel to the footboard. Return to the start position, squeezing your thighs hard.
4. Smith machine squats
5. Squat – jump with weight
Some of the best exercises are those that can be done without the need for any extra equipment and by simply using your own body weight. Regular squats are great, but Squat Jumps offer a new take on the old squat — one that you’re definitely going to feel in your quads. Stand with feet shoulder-width apart, arms at sides.Start by doing a regular squat and then jump up as explosively as you can when you rise up reaching for the ceiling.When you land, lower your body back into the squat position to complete one rep.
6. Squat & shoulders press with barbell
7. Squat with biceps curls
8. Squat & shoulders press with dumbbells
9. Plie squat
10. Squat and kick