The perfect version of the Squat Exercise & Squat Variations!

Nancy Heijnis
5 October 2022
Reading time: 8 minutes

The squat is one of the best known and perhaps the best exercises you can do. That’s because it’s a compound exercise. This means that you train multiple joints and muscle groups in one exercise. With a squat you focus on the quats, hamstrings and buttocks. In addition, you train your stability and coordination ability. A squat should therefore not be missing in your training schedule. Moreover, you can perform the exercise in many ways. In this blog and the video we tell you how to perform the squat perfectly. Read on, because this blog also covers a lot of squat variations!

Performing squat exercise

  1. Make sure you’re standing firm by placing your feet shoulder-width apart.
  2. Inhale and tighten your abs.
  3. Place the bar on your neck and slowly lower down. It is important that your knees do not fall inwards, but point outwards.
  4. Also don’t lock your knees, but keep it slightly bent otherwise you will stretch your knees.
  5. Push your butt back (as if you were going to sit on a chair) and keep your back straight!
  6. Lower until you’re at 90 degrees (or go just a little deeper) and then slowly come back up.
  7. Repeat the squat exercise!

How do you squat deeper?

A deep squat can cause problems for your lower back and knees if your posture is incorrect. To prevent back problems, make sure your back is straight and not bulging. In some cases it is unwise to squat, for example if you suffer from osteoarthritis or other abnormalities in the knees or back.

For people with healthy knees and back, a squat is a good exercise to train the leg muscles. Not everyone will be able to sink to the same depth with squats. This is due to the (im)balance of the muscles, muscle coordination, flexibility of the muscles and the mobility of the joints and muscle strength. That’s why you should train this too.

Many athletes start out with too much weight and poor technique. The result of this are nasty injuries! So don’t pack too much weight, but train lighter and work on your technique.

Tips for squatting deeper:

  • Place your feet shoulder-width apart and point your toes slightly out.
  • Add flexibility exercises for your ankles to your training schedule.
  • Get started with a foam roller and focus on your calves and quads.
  • Practice without weight! Get into a deep squat position and hold it for a few seconds. Come up and then drop back down.

Squat variations:

The popular squat exercise comes in many forms. So your training schedule doesn’t have to get boring. Check out the variations below and try them out.

Bulgarian split squat

The Bulgarian split squat is performed on one leg. You also need a bench and weights. (If you are not yet familiar with the exercise, you can do it without weight).

  1. Stand in front of your bench and put one foot behind the bench.
  2. Push your back knee out slightly. This keeps tension on your leg, which prevents your pelvis from becoming crooked during the exercise.
  3. Push your big toe of your front leg into the ground for extra stability.
  4. Tighten your abs and then slowly lower down. Your back knee should just not touch the floor.
  5. Then come up at a faster pace and repeat the exercise.

Goblet squat

A goblet squat is perfect for novice athletes, because you train your posture well with this squat. You will need a dumbbell or kettlebell for this exercise.

  1. Place your feet slightly wider than hip-width apart and point your toes out. Hold the weight against your chest.
  2. Bend your knees and lower your buttocks back. It’s like sitting down. Also keep your back straight!
  3. As you sink, continue to tighten your abs.
  4. Hold the squat for a moment when your thighs are parallel to the floor. From this position you slowly rise again.
  5. Repeat the exercise!

hack squat

You perform the Hack Squat on a machine. This exercise focuses on the quadriceps.

  1. Place your back against the machine and make sure your shoulders are under the shoulder pads of the machine.
  2. Place your legs shoulder-width apart. Your legs should not be straight again, but slightly bent.
  3. Slowly lower until your thighs and calves form an angle of less than 90 degrees.
  4. Slowly come back up to the starting position.
  5. Repeat the exercise!

Front Squat

The front squat is a good variation if you’ve already mastered the regular squat. With this squat variation you train the thighs.

  1. Stand under the barbell and grab it.
  2. Place your feet shoulder-width (or slightly wider) and point your toes out.
  3. Grab the bar from the squat rack and rest it on your shoulder.
  4. Then slowly descend as far as you can and rise explosively.
  5. Repeat the exercise.

sumo squat

The great thing about the sumo squat is that you can choose whether or not to use a weight and also what kind of weight (barbell, dumbell, kettlebell). In contrast to the classic squat, the sumo squat places your legs further apart.

  1. Place your feet much wider than shoulder width. Let your toes point out about 45 degrees.
  2. Tighten your abs and make sure your hips push back.
  3. Slowly lower your thighs until your thighs are parallel to the floor.
  4. Pause for a moment and then come back up.
  5. Repeat the exercise.

sissy squat

You also need a device for the sissy squat. There are no weights on this device, but the exercise is still very heavy.

  1. Place your feet under the two pads.
  2. Tighten your core.
  3. Push your butt back and move all the way down. The moment your hamstrings hit the pillow, you know you’ve sunk enough.
  4. Then come back up to the starting position.
  5. Repeat the exercise!

squat jumps

A squat jump is a good exercise for your fitness. The name says it all: you make a squat movement and you jump.

  1. Place your feet shoulder-width apart.
  2. Drop down (challenge yourself and get as deep as you can). Jump up from this position.
  3. Repeat the move!

Read another blog

Difference between Fatblockers and Fatburners

read more >

Your shopping bar is empty.


Your wishlist is empty.