Get Legs With These Squat Variations…


The Squat is the most challenging exercise you can do for your legs.

It allows a free range of motion and hits every muscle in your legs: thighs, hamstrings, glutes, adductors, abductors and calves. It also strengthens and develops your core section.

Here are 5 variations of the Squat to build strong and powerful legs…

1. High Bar Squat

The High Bar Squat requires you to place the barbell high on the traps and to maintain a more upright position.

Also known as the Olympic Squat, the High Bar Squat is great for shaping the legs.

A hip width stance will work the outer thighs while a wider than shoulder width stance will target the inner thighs.

2. Low Bar Squat

The Low Bar Squat also called the Power Squat requires you to position the barbell on your upper shoulders, below your traps.

The placement of the bar necessitates a slight forward lean and a wider stance.

The Low Bar Squat shifts more focus on the hamstrings, glutes, inner thigh muscles and the lower back. You can lift more weight with the Low Bar Squat.

3. Front Squat

With the Front Squat you have to position the barbell on your clavicle close to the upper chest.

It is important to keep your elbows up high in order to maintain an upright body position.

The Front Squat effectively hits the frontal and upper areas of your thighs.

4. Snatch Squat

The Snatch Squat is very challenging because you have to balance a barbell overhead while squatting.

This variation not only hits every muscle in your legs but also actively engages the core section, the upper back and shoulders.

Snatch Squat builds strength, agility, mobility and flexibility.

5. Pause Rep Squat

Pause Rep Squats are an explosive exercise. With Pause Rep Squats, you hold the bottom position for a count of 5 seconds.

This is a great technique you can apply to High Bar and Low Bar Squats.

Because of the tremendous tension at the bottom position, you should only use 75% of your working weight for Pause Rep Squats.

You do not have to do all of these variations in one workout. You can group them into different programs as follows:

Workout A:

1. High Bar Squat – 4 sets x 10 reps
2. Low Bar Squat – 4 sets x 5 reps
3. Pause Rep Squat (Low Bar) – 2 sets x 5 reps

Workout B:

1. Snatch Squat – 5 sets x 5 reps
2. Front Squat – 3 sets x 10 reps
3. Pause Rep Squat (Low Bar) – 2 sets x 5 reps

Workout C:

1. Low Bar Squat – 5 sets x 5 reps
2. Front Squat – 3 sets x 10 reps
3. Pause Rep Squat (High Bar) – 2 sets x 5 reps

You can alternate these workouts every week or stay with one program for 2 weeks before shifting to the next.

If you go to the gym and see all of the leg machines occupied, head over to the Squat Rack and get a complete leg workout in one place!