How To Squat Right – The Best Squat Variations & Front Squat Form

 

Squats. One exercise, so many benefits.

Whether you love or hate them, one is certain – squats work.

They’re an amazing exercise when it comes to targeting your legs and glutes, but also your back and core too.

It the past squats were done on leg days, however, nowadays we’re using it to maximize the fat burn and muscle gain on full-body workouts too.

And there’s no doubt of the effectiveness of the good old basic barbell squat, however, there are plenty more squat variations that provide amazing fitness benefits.

I do squats on a daily basis, and they take a huge part in my Burn Baby Burn workout program.

However, since I workout from home, the basic barbell squat isn’t an option for me.

I usually do many different variations of the front squat using dumbbells and kettlebells, and today we’re learning all about them.

That’s why I decided to give you a guide on how to front squat and do my favorite front squat variations.

Let’s get started right away!

You might also like my article: 7 BODYWEIGHT EXERCISES TO SCULPT YOUR LEGS

How To Squat Right
Squat Variations

There are so many different kinds of squats.

Today I’m sharing my top 5.

You will need any sort of equipment you can grab.

I would recommend a pair of dumbbells and a kettlebell.

Front Rack Squats

front rack squat - The Best Squat Variations

This is one of the most common squat variations I do.

You can do it by holding one or two dumbbells in front of you, in a front rack position.

However, I usually do it with a kettlebell too.

Here’s how to do it right:

Start in a standing position with your feet shoulder-width apart and your weights in front of you.
To make it more challenging, don’t let them rest on your shoulders or touch your chest.

Start going down into a squat.
As you do that, keep your chest up, your toes and knees out and your back straight.
Your back shouldn’t be rounding at any point.

Once you reach a 90-degree angle, go back to the top, pushing with your heels and squeezing your glutes to finish the rep.

Kettlebell Sumo Squat

Sumo squat - kettlebell sumo squat

The next one is the kettlebell sumo squat.

This is one of my most favorite squat variations since it targets the inner thighs and glutes.

Here’s how to do the kettlebell sumo squat right:

Start in a standing position with your feet wider than shoulder-width apart, and your toes out.
Hold your weight with both hands in front of you.

Start going down into a squat.
As you do that, keep your chest up, your toes and knees out and your back straight.
Your back shouldn’t be rounding at any point.

Once you touch the floor (or you reach your maximum), go back to the top, pushing with your heels and squeezing your glutes to finish the rep.

If you want to make it more challenging, pick up a heavier weight and make sure to never touch the floor with it.

Instead, keep it an inch above the floor.
When you touch the floor, you are losing the tension.

You can also try another variation of the kettlebell sumo squat, which is the wide sumo squat, where your legs are even wider.

wide sumo squat - Front Squat Form

Squat Pulses

squat pulses - Squat Variations

Next up are the squat pulses.

This variation is so challenging.

It may look easy, but I dare you to try it out.

We’re shortening the movement by not going all the way up.
Instead, we’re pulsing up and down.

If you are a beginner, try this out without any weights, and once you get into the movement, grab a kettlebell or a dumbbell and put it in your front rack.

The form is the same as with the front rack squats, but instead of finishing up by squeezing your glutes at the top, we’re keeping the knees soft and bent throughout the whole movement.

Jumping Squats

Jumping squat - How To front Squat

One of the best exercises to both build muscles and burn fat at the same time – jumping squats.

You have to try this one out if you haven’t already.

Here’s how to do it right:

Start in a standing position with your feet shoulder-width apart.

Start going down into a squat.
As you do that, keep your chest up, your toes and knees out and your back straight.
Your back shouldn’t be rounding at any point.

 As soon as your hips sink just below your knees, push your heels to the floor by jumping as high as you can.

As you land softly on your feet, immediately go back to squatting and jumping up.

For starters, do this exercise without any weighs.

Once you get into the movement, you can grab a weight in front of you.

Compas Squats

compass squat - squat challenge

This is basically jumping squats, but as you jump you are rotating 90 degrees with each jump.

Just like a compass, you’re going to jump squat till you hit every side of the room.

Once you make a full rotation, you’re going to turn it up and come back the other way.

This is a bodyweight exercise, however, I like to add a booty band around my calf muscles for maximum engagement and targeting the outer side of your booty and legs.

Here’s how to do it right:

Start off in a squat position with your legs just a bit wider than your shoulders and your knees in a straight line with your feet.

Start jumping up as you would do a jump squat, but as you jump start turning to your right to make sure you land 90 degrees to the right.Do this movement until you hit the 4 sides of the room.

style="padding-bottom:30px; margin-top:15px;">

When you come in the starting position, change the side and perform the same jumping to the left and coming the other way around.

Now Let’s Start Working Out!

Do you like my top 5 front squat variations?

Let me know what’s your favorite one, by commenting down below.

If you are up for more, make sure to check out my workout program Burn Baby Burn.

Also, head on to check out my side booty workout video, which includes squats:

Till next time, babes!
xoxo

If you like my article ‘How To Squat Right – The Best Squat Variations & Front Squat Form’ don’t forget to share it with your friends!