Squat Variations

coaches debbie wilkins baisden fit fitness momsanity momsanity sisterhood motherhood mothers squat squat variations squats workout Mar 23, 2016

by Coach Debbie

Squats should be incorporated into your workouts on a regular basis because they are a powerful mom that works a lot of muscles! When performing squats, your form is vital and must be perfect for each and every repetition to avoid injury. When doing squats, you do not want to ever feel dizzy or nauseated, so listen to your body and take rests! Squats can be enjoyed with OR without dumbbells so be sure to do a combination of both weighted squats and body-weight squats.

With each variation of squats, play around with HOW you do them; most squats can be executed in a variety of ways:

very slow
very fast
slow down, up fast
fast down, up slow
pulse
static hold
or in one inch increments

Check out this video that shows a LOT of squat variations! We want our workouts to stay creative and challenging, so we incorporate these into our Momsanity Sisterhood workout videos!

Here is a list of SQUAT VARIATIONS from the video to try at your next at-home workout!

BASIC SQUAT
FACE THE WALL SQUAT
WIDE SQUAT
NARROW STANCE SQUAT
TOE SQUAT
TRANSFORMER SQUAT
HEEL TAP SQUAT
NEW JACK SQUAT
SQUAT JUMP
PRISONER SQUAT
FIGURE 4 SQUAT
FROG HOP SQUAT
DEEP FROG JUMP SQUAT
TRAVELING SQUAT
CHAIR SQUAT
CHAIR SQUAT 1 LEG
WALL SIT SQUAT (BASIC, WIDE LEG, ON TOE, LEGS TOGETHER, 1 LEG)
CHAIR SPLIT SQUAT
FIGURE 8 SQUAT
360 JUMP SQUAT
DUCK WALK SQUAT
HOP FORWARD SQUAT
STAND TO KNEEL TO STAND SQUAT
1 LEG SQUATS
SQUAT + LEG LIFT
SQUAT + LEG KICKBACK
SQUAT JACK
UNEVEN SQUAT
CHAIR PISTOL SQUAT
CALF SQUAT
KNEELING SQUAT
LEANING SQUAT

Drop it like a squat with us over at our Momsanity Sisterhood! Our 20 minute at-home workouts include squats and a bunch of other fun, powerful moves that you’ll love!

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Squat Variations

Drop it like a squat with us over at our Momsanity Sisterhood! Our 20 minute at-home workouts include squats and a bunch of other fun, powerful moves that you’ll love!

Stay connected with news and updates!

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