Understanding the Differences Between These 4 Squat Variations
Not all squats are created equal! Each squat variation targets different muscles and challenges your body in unique ways.
Whether you’re looking to improve strength, stability, or mobility, switching up your squat variations can help you reach your goals more efficiently.
Here’s a breakdown of four effective squat variations and how they benefit your body:
Staggered Stance Squat
What it does: This squat shifts more weight onto one leg, helping to build unilateral strength and balance. It’s a great way to correct muscle imbalances while engaging your glutes, quads, and core.
How to do it: Step one foot slightly forward, keeping the back foot on its toes, and lower into a squat.
Narrow Squat
What it does: With a closer stance, the narrow squat increases the focus on your quadriceps and core, while also improving knee stability.
How to do it: Stand with feet hip-width or closer, keep your chest lifted, and squat down while maintaining control.
Regular Squat
What it does: The classic squat is a full lower-body exercise that strengthens the glutes, quads, and core. It’s a foundational movement for overall strength and athletic performance.
How to do it: Stand with feet shoulder-width apart, lower into a squat while keeping your back neutral, and drive through your heels to stand.
Sumo Squat
What it does: By widening your stance, this squat places greater emphasis on the inner thighs, glutes, and hip mobility. It’s excellent for developing lower-body power.
How to do it: Take a wide stance with toes pointed slightly outward, lower into a squat, and push back up while squeezing your glutes.
Modify for Your Level
Beginners: Start with just bodyweight to master the form.
Intermediate/Advanced: Add dumbbells or kettlebells to increase intensity and build strength.
Need Help Perfecting Your Squat?
Whether you’re new to strength training or looking to refine your technique, I can help you find the best movements for your goals.
Book a free consultation or join our programs at wellyacademy.com or email us at wellyacademyinfo@gmail.com
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