There are a number of squat variations that can be performed. It’s imperative to perform the given squat variant in the right biomechanical position, in order to optimise the benefits of that particular squat. The three variations this article will touch on include:
Advanced: Barbell Back Squat: This squat allows for a greater hip hinge motion than other squat variations and targets more of the gluteal musculature. The barbell’s position should be directly above the mid-foot which enables greater stability and force attenuation leading to a better squat.
Intermediate: Goblet Squat: This squat requires you to hold a weight in front of your torso. In order to protect the extensors of the upper and lower back, it is important to try and maintain almost vertical upper body position when performing the movement. This upright position limits our capacity to perform a hip hinge, which places greater stretch through the quadriceps. Therefore this squat requires more quadricep involvement to complete the movement.
Beginner: Sit-to-Stand: This squat is very similar to the barbell back squat; however it does not require a barbell and can be performed on a seat. This variation should be used when building confidence with the movement.